Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20 partner wall balls
20 partner wall ball sit-ups
10 ring rows
:30 hollow hold
Mobility
Mobility session based around strength
Couch stretch, pigeon, and squat mobility.
Child’s pose, up dog and down dog
Strength
A1. Bulgarian split squats – 4x8e; 2KB’s or DB’s, AHAP
A2. V-ups – 4×15
A3. Banded pull throughs – 3×20
Good, all-American strength session.
WOD
1000m row
150 abmat sit-ups
100 DU’s
