Weak skill day and Kiddo’s class today at 3:30pm

Suggestion …..rope climbs?  Bring socks 

Warm up 

• Release work for shoulders, gluts and hip flexors
• 10 ps kneeling band presses in and out 
• 10ps SL 1 A holding 1 A pull back
• MB circle warm up 
• 10 ps lunge pos. tosses … do not move core 
• banded monster walks 

 

Weak Skill 10 min then use in wod or Missed strength

and do cardio blast.

STRENGTH 12 minutes for completion: 5 x weak skill  15 Hollow Rocks 5 x weak skill  10 x super man not lifting too high in hyperextension with small weight plates….tighten everything just don’t lift too high! WOD Cardio Blast  Sprint for Time: 30 Calorie Assault Bike 30 Calorie Row 30 Burpees