Friday, December 10th, 2021

Coach led warm up

2 Sets:

10 Alternating Spiderman Stretch

10 Alternating Hamstring Scoop Stretch

10 Plank to pike

20 mini band lateral steps/ ea. side

Then,

3 Sets:

:30 Bike

10 Single-Leg KB Deadlift (35s/25s)

5 Single-Arm KB Swings / ea. Arm

100m row

WOD

For Time:

75 Kettlebell Swings (53/35#)

1600m row

75 Kettlebell Swings

Post time to Wodify and Whiteboard

Recovery

3 Sets:

:30 Couch Stretch / ea. Side

:30 Pigeon Stretch / ea. Side