Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or ring rows
Mobility
Quick group mobility session
Strength
4 rounds
:30 hollow hold
20 seated leg lifts over KB
15 Russian twists w/KB
10 weighted sit-ups
There is no need to rush through this core blaster. Take your time, engage the proper muscles and focus on getting a little more durable today. The Russian twists are a great example of a movement that is often rushed. To do 15 of them, you must be in a seated hollow position with your feet off the ground, touch a plate on your left side, rotate to touch the right side, then back to the left. That is one. Each rep should take you at least :05, not :01.
WOD
15 min AMRAP
30 DU’s
15 wall balls
30 DU’s
15 DB deadlifts (50/35#)(40/25#)
*everything must be unbroken or you must start them all over.
Make sure you are ready to push your rep limit here. You must complete each movement UNBROKEN. Which means if you mess up your DU’s or have to put the wall ball down, you have to start back at zero. If DU’s are an Achilles heel, give yourself a mulligan.
