WOD - FRIDAY 7/12/19

Mobility: Ankles/L-Spine
Warm up movements well

30 min. EMOM
Min. 1: 15 Box Jumps (24/20)
Min. 2: 10 Devils Press (45/25)
Min. 3: 20 Butterfly Sit Ups
Min. 4: Cal Row (15/12)
Min. 5: rest

Flexibility: Hamstrings/Calves

FLEX FRIDAYS

Four Sets:
12 Slow Leg Levers into
20 Alt. SL Twisting Pulses
10 DB Arnold Press
10 Alt. DB Bicep Curls

Four Sets:
25 Upper Crunch
12 DB Lateral Raises
12 DB Hammer Curls

Four Sets:
30 Bicycles
10 Plate Front Raises
12 BB Bicep Curls

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