Warmup
Strength
Front squats
Emom x8
4 reps @70%
-Or stretch -
Thursday 30 Mobility
UPPER BODY
1. Child’s Pose - 2:00
2. Shoulder to Floor - 1:00/Side
3. Wrist Stretches - 1:00 4. Laying Front Rack Stretch - 2:00
5. Down Dog - 2:00
LOWER BODY
1. Couch Stretch - 2:00/Side
2. Pigeon Pose - 2:00/Side
3. Standing Forward Fold - 2:00
4. Spiderman Hold- 2:00/Side
5. Frog Stretch - 2:00
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=2b1CcRCMrI0
https://www.youtube.com/watch?v=mWLIEPuSokw
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=Fd4rzAi_e_o
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=STEDuqJ-UR4
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=CLYDhA-z9SI
https://www.youtube.com/watch?v=_FtsS6CKby0
WOD
For Time:
4 Rounds
400m Row
20 Kettlebell Swings,53/35
10 Burpee Box jumps, 24”/20”
Rest 2 Minutes
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