-Jog up to stairs at cathedral park
-20 double leg deficit calf raises on the stairs.
Review movements and do a warm up, Practice run of2 rounds of 15s work and 30s rest at each station. Focus on movement patterns and people flow,so they know where to go.
WOD = EMOM of 45s work per movement. 2 Rounds
– alternating plank row to wing https://youtu.be/ZBdI5znGgtQ?t=313
– L-sit. Thighs parallel. Knees can stay bent.Recommend using the wall at the stairs,
-toe tap plyos. Aim for target around mid shinheight or lower https://youtu.be/a9efC5T4yzA?t=14
– Push up + 4 mountain climbers, knee lift toopposite elbow. Incline OK
-step up + reverse lunge. https://www.youtube.com/watch?v=TECXbcpXNKU *
-reverse plank . Elevate feet if you can keep hipsin line with knees https://youtu.be/C-rIr3CWBN0?t=79
-front scale with 5 s pistol negative to seatedposition
– elevated plank walk outs.. https://www.youtube.com/watch?v=AF9ZSBzuIbU
– twisting bear
*switch legs every 2 or 3 steps according to howfast you are.