Friday, February 18th, 2022

Coach led warm up

Banded mobility (from floor)

Then,

3 Sets:

10 Crossover Arm Circles Forward

10 Crossover Arm Circles Backward

10 Shoulder Taps in Plank

10 Pike to Push-up

Weightlifting

5 rounds for weight of:

60ft Unstable Yoke Walk (work up in weight)

*After ea. round complete

15 GHD hip extensions or Banded good mornings (heavier band)

1:00 Banded straight arm plank hold

Post weights used for ea. round to Wodify and Whiteboard

Recovery

2 sets:

1:00 Cobra stretch

1:00 Banded quad stretch / ea.

1:00 Lat mash w/ foam roller / ea.