Thursday October 6, 2022

Warmup

300m Row

10 Lunges

10 Glute Bridges

5/Side KB Around the Head

10/Side KB RDL

5/Side KB Thruster

 

Mobility

Child’s Pose 1:00

Samson Stretch :30/Side

 

Skill/Strength

Bulgarian Split Squat 3-4x5 (3 or 4 sets 5 for each leg)

 

Example:  https://www.youtube.com/watch?v=2C-uNgKwPLE

 

Unweighted, or weighted with KBs/DBs, or weighted with a barbell on the back.  Light to moderate weight.

 

WOD

1500m row, followed by:

 

Toes to Bar 3/6/9/12/15

Wallballs 5/10/15/20/25

 

F:  reduce reps (and row distance); v-ups instead of toes to bar

P1:  as written
P2:  hanging knee raises

C:  DB thrusters (50/35) 4/8/12/16/20 instead of wallballs

Jacque Hagen