Friday, April 1st, 2022

Coach Led Warm Up

Hip Flow

– 5 Kang Squats

-5/5 Squat Rotations

-5/5 seated 90/90 rotations

-3/3 90/90 rotation with glute stretch and external rotation

-3/3 Samson Lunge

then,

2 Sets

200m Jog

1:00 Wall Sit

10 Spiderman Lunges

then,

w/ empty barbell

-12 Front Rack Openers

-10 FR Reverse Lunges

-8 Front Squats

GET FIT

5 Rounds For TIme:

-300m Run

-10 Front Squats

15 Minute Time Cap

*nothing flashy here… just a good test of work capacity

ACCESSORY (In Class)

In the rest of class time complete

3-4 Sets

-8/8 DB Bulgarian Split Squats (3 count on the way down)

-:20/:20 Copenhagen Plank

-10/10 KB Hip Flexor Raises

* no need to get super heavy on any of this, focus on controlling everything. Goal here is to build more resilient hips.

Post Wod

:30 each – Banded 3 way Hamstring Complex

1:00 Banded Quad Stretch

:30 Wall Calf Stretch