WARM UP & MOBILITY
Mobility
Posterior Chain MOB
Follow the Coach
Warm-up
2min Shuttle Jog
2min Row (Focus in open the knees)
15sec Static High Knee
15sec Static Kick Butt
30sec Squat
30sec Glute Bridges
15sec Static Lunges
15sec Static Reverse Lunges2
SWOD
Time Cap 20min (12min & 8min)
1RM of Back Squat
1RM of Front Squat
WOD
Metcon (No Measure)
12min EMOM:
-Shuttle Jog
-Walking Lunges
-Butterfly Sit Ups
-Seated Open and Close Legs Abs