THU02MAY2019

WOD

Mobility
Banded Hamstring Stretch (cross over body – 3 angles)
https://bit.ly/2WhgPZn
Forearm Smash LX Ball (Sub BB if needed)
https://bit.ly/2PFjtFH
Psoas Smash (Pso-rite or ball)
https://bit.ly/2ZSsf7M

Primer
3 Rounds:
12 Cossack Squats
https://bit.ly/2LdJCN7
10 Banded Facepull and Y-Press
https://bit.ly/2Jb8qmf
16 Quadruped KB Pullthrough
https://bit.ly/2XXrEQH

Conditioning
Tabata (8 rounds of 20 sec on / 10 sec off):
Row or Cal
30ft Shuttle Run
Abmat Situps

Complete all 8 rounds of Row before moving to shuttle, and so on for each movement.
Shuttle is 30ft cone-to-cone. Count each time down as 1 rep.
Record the lowest round for each exercise.

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