Class start at 6:00am with Phae
Mobility tonight see you there
Warm up
- 10 side step up with core rotation
- 10 clams
- repeat first 2
- 10 walking lunges with Extended arm using MB
- calve stretch on rig
- foam roll lats back
Strength/skill
Front Squat
5 4 3 3 2 2 111
Strict Press
5 4 3 2 2 1 1 1
If room alternate between the moves or find your strict press using DBells
WOD “OLIVIA”
COMPLETE
3 MINUTES ON, 2 MINUTES OFF – 2 TOTAL ROUNDS (10 MINUTES )
ON
Split Jumps on Box – YouTube
https://www.youtube.com/watch?v=g4VAyecZcJ
- 14 box split jumps 14/20″
- 21 ball slams side to side / MW
OFF
2 minutes running or rowing above anaerobic threshold… GIVE ME WHAT YOU GOT
If time left….. core surprise