 | WOD Blog |  |
Wed, Jan 12 |
011222022
Time
Warm Up
2:00 Banded Glute Activation
For glute activation, use hip circle around knees and talk small steps side to side focusing on driving the knees out the entire time.
AMRAP x 15 MINUTES (Steady)
50m Run
10 Box Step-ups
10 Lunges
10 Sit-ups
10 Banded Good Mornings
5 Ring Dips
Conditioning
For Time:
300 following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Scale:
Reduce Reps
-225
-150
Remaining class time:
Foam Roll
Banded rig stretch for upper body
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