WOD 1 = Quadrupedal movement
WOD 2+
-Tabata air squats*
-Then L-sit for 2 minutes in as few sets as possible (AFSAP)
* 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.
WOD 3= GB single leg squat
Class goal is Preparatory Element 8
Work: speed skater squat 5 x 5 reps each side
https://www.youtube.com/watch?v=v5DJmjtiYRI
(do not bounce off knee. Rear knee and foot touch gently simultaneously)
Mobility: MOBILITY: natural leg extension 5×5 reps
https://www.youtube.com/watch?v=beKthJQkM4c
– do not arch lower back. Keep posterior pelvic tilt