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Warm-up
Foam roll hips/legs
Band traction @ hip
Alternating Groiner
Alternating pigeon
Walking heel grab
Walking pigeon
Deep cossack squat
Rotating sumo squat
Duck walk
Stretch shoulders
Strength
Thruster 5×5
WOD
5 Rounds:
5 DB Snatch/arm
10 Ball slam
10 lengths gym run
Cash-out
Dead-bug x50/side

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March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking

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