2.22 Wod

3 minutes of z1 work
+
7-10 minutes of mobility/activation work
*ankles, hips, t-spine, shoulders, lats, gluts, scaps
+
5 minutes of movement prep work
TGU x 2 minutes – alternating arms each rep
Lateral squats x 10/side
Single leg RDL x 8/side.. focus on flat backs and hinging @ the hip

then

A1 Back Squat; 60×5, 70×4, 80×3, 85×2, 85-90×1, rest 1 minute
A2 DB row with 3 sec. pause @ chest x 4/side x 5, rest 1 minute
A3 rope slam x 15sec. @ max effort x 5, rest 1 minute
+
2 rounds for time
750m row
21 pull ups
15 S2OH @ 95/65
9 weighted sit up to stand ups @ 15/10#

**for the sit up to stand up you can have your feet anchored

Cool Down
Bench OH Stretch x 30 sec. x2
Banded leg stretch x 30 sec. per direction

Sweat Sesh
1 minute run
1 minute jump rope
1 minute AB
1 minute row
1 minute sit ups
1 minute ski erg
1 minute rest
x6 rounds




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