"TURN & BURN"
- WARM UP
- WOD
-
Post-WOD
WARM UP
- 0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right)
- 0:30 Active Samson
- 0:30 Left Half Kneeling Adductor Stretch
- 0:30 Right Half Kneeling Adductor Stretch
- 0:30 Slow Air Squats
- 0:30 Alternating Quad Stretch
MOBILITY
- 1:00 Pole/Rig/Rack Assisted Squat Hold
3 Rounds:
- 15 Double Dumbbell Squats
- 15 Handstand Push-Ups
- 400 Meter Double Dumbbell Farmer's Carry
3 Rounds:
- 45 Air Squats
- 15 Double Dumbbell Shoulder to Overhead
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Child’s Pose with Reach Through (L/R)
ACCESSORY
3x3 Front Squat
After every set for quality. . .
- 10 Single Dumbbell High Plank Pull Throughs
- 1:00 Plank