Workout of the Day

Warm up 5 rounds 10 dead bugs 10 cossack squats 10 wall squats 10 banded good mornings Strength 2 db sumo deadlift 15-15-15-15-15 Db floor press 8-8-8-8-8 Curl to press 4-4-4-4-4 Wod Amrap 8 5 burpee bar hops 10 back rack drop step lunges 15 bent over rows  

Warm up 5 minute Hero pose 3 rounds 10 deck squats 5 kneeling jumps 5 two for one wallballs Skill Clean review Strength 5 rep hang power clean WOD 1 minute sdhp 1 minute push press Rest 2 minutes 2 minutes sdhp 2 minutes push press Rest 2 minutes 3 minutes sdhp 3 minutes push … Continue reading June 22, 2017

Warm up Foot drills 70' each Walking hip flexor 70' Walking hamstring 70' 20 shoulder openers 3 rounds 20 glute bridges 20 shoulder taps 20 sit ups Wod 4 rft 30 swings 20 hspu 1000m run