"MILESTONES"
- WARM UP
- WOD
-
POST-WOD
ACTIVATION
2 Rounds:
- 0:15 Pausing Glute Bridges (0:03 pause at the top of every rep)
- 0:15 Single Leg Glute Bridges (each side)
- 0:30 Plank
EMPTY BARBELL
- 10 Slow Good Mornings
- 10 Slow Stiff Legged Deadlifts
10 Rounds For Time:
- 10 Wall Balls (9/6)
- 3 Deadlifts (100/70)
- 50 Meter Farmers Carry (22.5/15)'s
Time Cap: 30 Minutes
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Kneeling Forearm Stretches
1:00 Pigeon Pose (each side)
AFTER CLASS
Front Squat:
- Build to Heavy Single