10/21/2021 WOD

A. (For warm up) 1:00 foam roll lat each side 1:00 foam roll erectors (low back) 1:00 foam roll glute each side -then- 2 rounds: 10 Superman’s 10 walking lunges 10 light dbell bent over fly 100m jog B

A. (For warm up) 1:00 saddle with tricep 1:00 downward dog 10 contralateral plank reaches each side 1:00 seal jacks 10 glute bridge with 3 second pause 1:00 plank 1:00 mountain climbers B. (5:00 EMOM)

A. (For warm up) 30 bicep stretch each side 30 backward arm circles 30 alternating arm raises each side 30 second bicycle crunches 3 rounds: 6 single leg deadlift each side 9 dbell curls 12 dbell hang