Weak skill day and Kiddo’s class today at 3:30pm
Suggestion …..rope climbs? Bring socks
Warm up
- Release work for shoulders, gluts and hip flexors
- 10 ps kneeling band presses in and out
- 10ps SL 1 A holding 1 A pull back
- MB circle warm up
- 10 ps lunge pos. tosses … do not move core
- banded monster walks
Weak Skill 10 min then use in wod or Missed strength
and do cardio blast.
STRENGTH 12 minutes for completion: 5 x weak skill 15 Hollow Rocks 5 x weak skill 10 x super man not lifting too high in hyperextension with small weight plates….tighten everything just don’t lift too high! WOD Cardio Blast Sprint for Time: 30 Calorie Assault Bike 30 Calorie Row 30 Burpees