SUNDAY MOBILTY:

Overhead Stretch on a Wall : 2 Minute Hold
Video

Shoulder to Floor: 1 Minute Each Side 
Video

Puppy Pose: 2 Minute Hold
Video

Spiderman Hold: 3 Minutes Each Side
Video

Happy Baby: 2 Minute Hold
Video

Pike Stretch: 2-3 Minute Hold
Video

Ankle Stretch: 1-2 Minutes Each Side
Video

Squat Hold: 3 Minutes
Video

WOD:

Working through a series of midline stability movements

Although written as an AMRAP it is not intended to “fast”

Let’s move through this “AMRAP” with an emphasis on quality over quantity

#kevlar

AMRAP 15:

3 Front Plank Pushups Video

3 Strict Pull-Ups  *Can use DB or KB and do 3 Rows on Right and 3 on Left.  Use a 2 second count on way down Video

3 Turkish Sit-Ups *Can use DB, KB, Plate or other odd object Video

3 Weighted Glute Bridges *Can use DB, KB, Plate or other odd object

6’s, 9’s, 12’s…