• AP Coach

8.10.19 Saturday


Mobility:

FR: Quads, T-Spine x2m

Hip Series x5 each (fire hydrants, circles forward/backward, scorpions)

(What piece of fashion do you hate right now?)

2 Rounds:

Calf Stretch x30 sec

Band Groiners x20

Side Plank x 20sec

Press Up x5

Skill: Front Squat

Air Squat x10

Goblet Squat x10

PVC Front Squat x10

BB Front Squat x10

*Coaches Count

Strength: Front Squat

3x8-10 @60-65% + Heavy KB Deadbug x5e + 90/90 Hip Lift x5 breaths

WOD: 4 RNFT

KB FR Walking Lunge x20y

CG Pull Down x 10-15

Rower Ham Curls x12-15

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