Saturday, November 11th 2023

WARM UP

3x

100m run

10 lunges

:20 plank

MOVEMENT/MOBILITY – wall, barbell

:30 standing ankle dorsiflexion, driving knee towards wall / side

:30 couch stretch / side

:30 wall sit march

:30 hip airplanes, hands on wall / side

:30 wall assisted single leg RDLs / side

:15 plank hold, feet on wall, as parallel to ground as possible

15 supermans

*grab barbell

8 good mornings

4/4 single leg RDLs

5 Back squats , pause :02

5 Overhead Squats

HERO WOD

“Jenny”

AMRAP 20

20 Overhead Squats (45/35)

20 Back Squats (45/35)

400m Run