WOD

Warm Up:Hip mobility 1min each position 5- stripper Stretch, 10- Wall Squat, 20 Dirty Dogs/ Donkey Kicks 2min- Mini Band Squats,  PVCx2 (dislocate, Good Morning,... Read More

1) 20 minutes Mobility Work 2)15 minutes Weakness work (choose 1-2 weaknesses/ skills and work on them) 3)1k Row for time rest 5 min 5min Turkish... Read More

Warm Up: 2x 30sec Hang/ Squat, 2x Hip Mobility Drill 20 Lying KB rotations each arm Banded front rack/ tri pull from low band position,... Read More

Warm Up: 2x Hip Mobility Drill, 2min Wall Squat Hip Opener, 1 min each Couch stretch 2min La’x ball T-spine, 10 Wall Squats, 20 Pop... Read More

Warm Up: Warm Up: 2x 30sec hang 30sec squat Banded Lat Pull, Banded Front rack, 2x PVC (dislocates, good mornings, pillar squats) 3rds “cindy”  1)... Read More

Warm Up:2min Ankle achilles work (floss bands/ barbell smash/ La’x ball smash) 2x Hip mobility drill, 20 Ham Kicks each, 5 Inch Worms, Banded Hurdler stretch,... Read More

Warm up: Hip mobility 1min each position 5- stripper Stretch, 10- Wall Squat, 20 Dirty Dogs/ Donkey Kicks 2min- Mini Band Squats PVCx2 (dislocate, Good... Read More

Warm Up: 2x Hip Mobility Drill Banded Hurdler Stretch, Banded Squat 20 Ham Kicks, 5 Inch worms 15 Sumo RDL, 15 Snatch grip RDL 1)... Read More