12/15/2021 WOD

A. (For warm up) 2:00 foam roll erectors 1:00 foam roll lats each side 5 box pistols each side -then- (2 rounds) 30 second: bicycle crunches 20 sit ups B. (3 rounds) 15 split squats each side (light)

A. (For warm up) 1:00 saddle pose 20 single leg glute bridge each side 1:00 downward dog 15 single leg deadlift each side (light) 1:00 pigeon each side 10 light dbell fly B. (6:00 clock) Every 2:00: 6

A. (For warm up) 30 seal jacks 300m jog 20 single leg glute bridge each side 20 air squats 1:00 max dbell bent over rows (light weights) 1:00 max bicep curls (light weights) B. (5:00 cap) 9-6-3 Dbell