Tuesday December 15th WOD

Warm up: 400m jog followed by:

-Tabata jump rope (4 minutes)

-Tabata wall balls/Strict pull ups (4 minutes, alternate)

Mobility:  Banded hip/ankles

-Glute activation (supine hip bridge)

Strength:  Back Squat

-20-10-10 @80%

-Final week

-Strict two minute rest between sets

Conditioning:  4x400m run sprints

-75/75/100/50%

Post:  Foam roll and stretch

Nick ProhaskaComment