***Cardio Load – 3:30 PM***
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
20 Alternating Calf Stretches
:30 Hip Flexor Lunge Stretch/Side
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side
15-20 Overhead Internal Rotations
:15-:30 Front Rack Stretch/Side
:15-:30 Behind the Back Stretch/Side
15-20 Upper Back Roll-outs
15-20 Mid Back Roll-outs
15-20 Low Back Roll-outs (Move Slow on these)
*While doing these, try them with arms out and also arms hugging.
15 Russian KB Swings
-Discuss the Deficit Deadlift-
5 x 3 – Across (Heavy)
*Stand on 25 lb plates while performing the Deficit Deadlifts.
**If you cannot touch your toes, do not pull from a deficit.
***If you would rather do percentage work, you will do Conventional Deadlifts: 4 x 5 @ 75% – Rest 1:15.
Deadlifts (225/155) (Rx+ 275/185)
Box Jumps (24/20) (Rx+ 30/24)
DB Snatch (55/35) (Rx+ 70/55)
***Extra Credit and Mobility/Recovery are optional, but highly encouraged. If you have time, please do them. If you are tired from the Main WOD, please at least mobilize! It will help a ton with recovery, mobility, and soreness.***
20/15 Cal Ski
-Rom WOD and Foam Roll