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9/13/22

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Warm up:

10 Nerve Floss/side

then 2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/Leg
  • 15 Rocking Hip Flexor Mob/side

Strength:

  • Dead Stop Double Overhand RDL 3×5-8 – increase load/reps

Conditioning:

Partner WOD – 3 sets each:

  • 200-400m Run
  • 16 Deficit Front Reverse Lunges/Front Rack Reverse Lunges/Back Rack Reverse Lunges
  • 8 Heels Elevated Front Squats/Front squats/Back Squats

Alternate rounds

Lunge and squat variation changes each round