Reminder: If you registered for the Open, please let me know.
Warm-Up:
– Side Lying Hip Adduction/ Abduction
– Side Lying Windmill
– Running Man
– Quadruped Hip Extension
Dynamic Flex:
– “Ride The Bus” Quad Smash w/ Knee Flexion/Extension
3 Rounds
– 3 Sumo Squat to Stand
– 5 Squat Jumps on Vibe Plate
Strength:
1.) Front Squat: 10 Min to Find a Heavy Single
2.) Tempo Front Squat Cluster: 2 x 1 + 1 + 1 @ 75% of #1*
*15 sec Rest b/t Reps & 2:00 Rest b/t Sets – TEMPO IS 3 sec (3 sec decent)
WOD:
5 Rounds For Time
– 15 KBS @ 70/53
– 5 MB Burpees @20/14 (sub No Push Up Burpee OR DB Burpees)
Accessory: 6 Min EMOM
– 10 Alternating Pistols (Sub banded or sit to box)
– 10 DB RDL
Recovery:
– Lax Ball First Rib/ Trap
– Banded Side Body
– Banded Ham/ Hip