*** We will be working outside during the WOD a bit on Saturday so please dress accordingly (right now, weather is showing Sunny and 52)***
Warm-Up x 2:
Glute Bridge w/ Adduction (Band) & Abduction (MedBall): 20E
3 laps around gym
Dynamic Flex:
– Sumo Squat to Stand
– Inverted Toe Touch in Place
– Reverse Lunge to Knee Drive
– Leg Swings Rt/ Lt/ Fwd/ Bwd
– Squat Jumps
Strength:
1.) Front Squat: 6 x 3 – Building each set, every 2 Min
2.) Back Squat: 3 x 6 @ 60% – every 1:15
GPP:
6 Min EMOM
– 30 (wtd) sec plank
– 3 KB Windmill
WOD:
7 Min AMRAP
– 7 OHS Squat (Sub Front Squat) 135/95
– 7 Broad Jumps 6’/4′
– 7 T2B
Recovery
– Lax Ball Glute/ Trap
– Fab Four
– Banded Low Lat (kneeling)
– Bonus – Lax Ball Foot
*** We will be working outside during the WOD a bit on Saturday so please dress accordingly (right now, weather is showing Sunny and 52)***