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Saturday September 19

At home wod


Mobility-

Calf bone saw

Doorway shoulder stretch


Warm up-

2x

5 hollow holds

10 back extensions

15 lunges


Wod-

250 jumping jacks

5 minute time cap

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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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