SK8TER

A) POSTERIOR CHAIN ACTIVATION

  • 0:30 Glute Bridges
  • 0:30 Plank Hold
  • 0:30 Single Leg Glute Bridges (L)
  • 0:30 30 Single Leg Glute Bridges (R)
  • 0:30 Side Plank (L)
  • 0:30 Side Plank (R)
  • 0:30 Glute Bridge Hold

 

B) MOBILITY

  • 0:30 Pigeon Pose (L)
  • 0:30 Pigeon Pose (R)
  • 0:30 Pike Stretch
  • 0:30 Child’s Pose (both hands L)
  • 0:30 Child’s Pose (both hands R)

A) AMRAP 8:

  • 15 Deadlifts (135/95)
  • 12 Box Jump Overs (24"/20")
  • 9 Push Jerks (135/95)

 

Rest 4 Minutes

 

B) AMRAP 8:

  • 15 Deadlifts (115/85)
  • 12 Box Jump Overs (24"/20")
  • 9 Push Jerks (115/85)

AFTER WOD

 

EMOM 9

  • Min 1-3:
    10 Light Romanian Deadlift
  • Min 4-6:
    10 Feet Elevated Ring Rows
  • Min 7-9:
    20 Banded Pull-Aparts