-Warm Up-
2 rounds
8 eccentric ankle dorsiflexion
15 plate hops
5 overhead dumbell lunges each side
8 deadbugs
5 bottom half burpees
-WOD-
12 minute cap
21-15-9
Plate Ground to Over Head
Overhead Plate Lunges 55/45
Burpee plate Hops
-Strength-
3 Sets:
1min. of lateral Db raises
Immediately into;
1min. of front Db Raises
1min. of rest
* pick a weight that you get between 12 to 15 reps with
1 Set:
50 Russian Twists with the *heaviest DB you can.
*Left+Right= 1rep
*Shoot for 50/35lb+
*Does not have to be unbroken
