Yup looks like someone is sitting down on the job and trying to get others
off there A game!
Warm up
- 5 cat cow
- 6 ps chest openers from kneeling
- 10 ps Banded bird dogs
- 10 wall angles in squat position
- 10 knee drops side to side while pulling knee over with opposite hand
Strength 6 sets
DBell Bulgarian split squats 5 sp. use small box or bench TEMPO 1/0/2 … Try banded as well
Perform a set of 5 tempo Ring Dips in between each set of split squats
WOD 1
“Christine”
3 rounds for Time:
500 Meter Row
21 Box Jumps (24/20)
12 Deadlifts (BW)
WOD 2
3 sets :
45 sec. DB HEX Hold
rest 15 secs.
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs .
45 Sec. Mountain climbers
rest 15 secs