Live on Zoom
5:30pm: https://zoom.us/j/867281866
Kids at 10:30am: https://zoom.us/j/674451525
Mobility/Activation
2 min roll whatever you need :)
Ankle prep (1 min L/R)
10 Alt Prone Toe Taps
Doorway Lat stretch (30 sec per R/L)
Band on wrists:
10 Open & close
10 Strict press
10 Archer pulls (5R/5L)
Band on ankles:
10 Over Fence (5R/5L)
Monster walks (20 L/R/F/B)
Warm-up:
3x
5 Goblet Squats (or Back Squat)
5 Strict Press (DB 5R/5L)
10 DB OH Lunges (5R/5L OR empty bar OH or HS Hold against wall)
5 Burpee Bar Hops (over DB or bar)
Strength/Skills
OTM x 16
1) 3 Back Squat or 6-10 DB Pause squat (build in weight if able)
2) Hollow Body Hold
3) 3 Press or 6-10 Seated DB Press (build in weight if able)
4) HS Hold
WOD
10 min AMRAP
3-6-9-etc
Push Press (grace weight)
Pull up
Box Jump over
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