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