"INSIDE JOKE"
- WARM UP
- WOD
-
POST-WOD
- 1:00 Row
- 0:30 Active Spiderman
- 0:30 Squat to Stand
- 0:30 Bodyweight Good Mornings
- 0:30 Row
- 0:30 Glute Bridge Walk Outs
- 0:30 Hollow Hold
PART 1: Deadlift:
- 5 Sets of 3
*Score = Lowest weight used
PART 2:"Inside Joke"
For Time [18 Minute Cap]:
- 200/150 Meter Row
- 1 Deadlift (102.5/70)
- 1 Toes to Bar
- 200/150 Meter Row
- 2 Deadlifts (102.5/70)
- 2 Toes to Bar
- ...
- 200/150 Meter Row
- 10 Deadlifts (102.5/70)
- 10 Toes to Bar
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Banded Lat Stretch (each side)
AFTER CLASS
3-4 Sets of 8-12 Reps:
A. Sorenson Hold (3-4 x 60-90 Seconds)
B. Plate Pinch (3-4 x Max Hold)
C. Single Legged RDL (Each)