WOD
Mobility
Foam Roll: T-Spine, Lats, Hip Flexor, Quad/Adductor
Pigeon Stretch
Frog Stretch
Dynamic Warm-up
Primer
2 Sets
15sec e/side Quadruped Bird Dog Elbow Plank
10e/side KB Windmill Press
6e/side Hip Airplanes
(2) https://youtu.be/xyCtxCzdG00?t=15
Strength
**Deload Week**
Follow the prescribed percentages and sets/reps.
Back Squat: 40/6, 50/4, 60/3*4
Condition
AMRAP for 8 Minutes:
30 Double Unders
15 Abmat Sit-up
10 BB Thrusters (75/55) | (95/65)*
*Only Rx+ if you’re able to go unbroken with the weight
Sub BB Thruster with DB if working out at home or if mobility is an issue