March 9, 2016

A) WARM UP:

3 rounds between the poles:

  • Knee Pulls
  • Quad Pulls
  • High Kicks
  • Lunge with a twist
  • Run there and back (round 1: jog, round 2: run, round 3: sprint)

Then, 10 banded squats

B) WOD:

  • 100 burpees to a 6’ target for time (12 min time cap)

C) STRENGTH 1:

  • 4 sets x 8-10 non-alternating weighted Step Ups (to a height where knee is level with your hip)

D) STRENGTH 2:

  • 3 sets x 4 Deadlifts.  Not a max effort but heavy that you can complete all sets at the same weight.

E) ACCESSORY WORK:

  • 4 x 6 baby swings on the rings
  • 4 x 3 bar hip taps >> https://www.youtube.com/watch?v=fhZtGUDs7L0

F) RECOMMENDED MOBILITY:

  • foam roll quads
  • chest opener
  • chest smash

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