201123 - Motivation Monday

QOTD - What is your favorite holiday dessert?

WARM UP - 400m Run
20 Glute Bridges
20 Curtsey Lunges
20 Supermans

MOBILIZE - Lateral Banded Hip Opening
Banded KB Ankle Stretch

STRENGTH - Every 90 seconds for 12 minutes
1 Rounds of the Crippler
10 squats
10 lunges
10 squat hops
10 jump lunges

COACH PREP - Review movements and build weight

WOD - GOAL = UNDER 15 MINUTES
(A: Competitor)
FOR TIME
80 Back Rack Lunges 95/65
80 Russian KB Swings 70/55
(E2MOM 8 Lateral Burpees)

(B: Performance)
FOR TIME
60 Back Rack Lunges 75/55
60 Russian KB Swings 55/35
(E2MOM 6 Lateral Burpees)

(C: Fitness)
FOR TIME
60 Back Rack Lunges 45/35
60 Russian KB Swings 35/25
(E2MOM 6 Lateral Stepping Burpees)