10.31

3-5 minutes of workout prep
seated wall angels
skater squasts
feet elevated glute bridge
hollow rock to arch rock (10/10 x 2)

then

A. Power Sn from pause above knee + mid shin + OHSQ (1+1+1) x 10 minutes
+
2 minute amrap
100m sled push @ 90-135/45-90
amrap 5 push ups + 5 kb swings, 55/35#
rest 1 minute
x4
+
2 minute amrap
250/200m row or 200m shuttle run (50m out and back x 4)
amrap 5 ball slams, 30/20# + 1 strict HSPU
rest 1 minute
x4

Cool Down
calve stretch x 60 sc. per leg
lizard pose x 60 sc. per leg
bench oh stretch x 60 sc. per leg




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