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  • shihan44

Tuesday July 14

Updated: Jul 15

At home wod


Mobility-

PNF hamstrings

Doorway shoulder stretch

Painball - glutes, pecs


Warm up-3x

2 inch worms

4 dips

6 squats

8- kB halos


Wod-

21-15-9

Kb swings

Hollow rocks

Pushups


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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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