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10/5/2021

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Warm up:

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 10 Pause Goblet Squats
  • 30 sec Starfish Side Plank/side
  • 10 ATG Split Squat/Leg

Strength:

  • Seated Squat Jump 4×3
  • Sumo Deadlifts 4×7

Conditioning:

Partner WOD – 3 sets:

  • 5 Front Squats
  • 20 Step Ups
  • 50-100 Double Unders/Singles

alternate rounds

Optional core:

Every 2 min for 3 sets:

  • 5-10 Strict Toes to Bar/Hanging Knee Raises
  • 5-10 Kipping Toes to Bar/Hanging Knee Raises