#thighsoutthursday

Warm up: 10 arm circles, Frankenstein walk x 2, 10 squats
2 rounds: 7 push ups, 10 hollows

Bring Sally up - squats w bar or air squat (athletes choice)

Mobility: 6 mins: PNF partner stretch. Door stretch (lumbar)

Skill/Strength: Wall Sits and Dead Lifts
2 warm up sets of dead lifts 50%

8 min EMOM
Odd min: Wall Sit for 40 sec, then 20 sec rest
Even min: 5 reps of dead lifts @65%

WOD:
50 Wall Balls
40 Sit ups
30 Ground to overhead 45/25 plate
200m run
10 Pistols
50 Wall Balls

Mobility: Quads, Sampson, Calves

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