Monday Group Strength and Conditioning

Today you’ll need a weight you can hold in front of you and thrust overhead.  A backpack full of stuff often works if you don’t have easy things to grab.

 

Warmup

-1 min jumprope

-30s prayer stretch

-20 scapular pushes

-10 side to side squat

Then

3x:

15s Jumping Jacks

15s Pike squat

15s Mountain Climbers

15s outside inside outside back

 

3x:

-15s alternating deep lunge

-15s lizard lunge

-15s jumping deck squat

 

 

Prepare movements and weights for WOD. If you can’t find a stable object to step up on, then do reverse lunges.

 

 

WOD= 3 Rounds for Reps

1:00 DB/KB/Object Rows  https://www.youtube.com/watch?v=9zwHRYbGG8A

1:00 Plank Walk-ups  https://www.youtube.com/watch?v=ZjKXXUNOmaE

1:00 DB/KB/Object Step-ups

1:00 hollow rock/hold

1:00 DB/KB/Object Thrusters

1:00 rest””

 

 

Wellness

2R

-1 min spinal twist each side

-1 min side lying arm circle each side https://www.youtube.com/watch?v=9L0yn4PaBoY

-1 min frog stretch”

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