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Saturday September

At home wod


Mobility-

PNF hamstrings

Kb reset


Warm up-

6-8-10

Squats

Pushups

Hollow holds


Wod-

10-9-8-7-6-5-4-3-2-1

Lunges

Dips

Jumping jacks

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Sunday October 18

At home wod Mobility- PNF hamstrings Kb reset Warm up- 12-10-8 Stair steps Dips Hollow rocks Wod- 5 sets of 10 Pvc perfect form deadlift. Staying fully engaged throughout the lift, using the concept o

Friday October 16

At gym wod 7-9 am Wod- 5 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds

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