 | 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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