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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 of a crane, lift. Bar over laces, knees back as hips AND shoulders raise at same rate (no change in the angle of your back in relation to the ground) as bar clears knees, stand up to fully open hips, without breaking midline. Do it.

Then:

21-15-9

Squats

Jumping jacks

Pushups

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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

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