STRENGTH:
Single Leg Glute Bridge (one heel on bench)
3 x 10-20 each side
Seated Dumbbell Strict Press (or kneeling)
3 x 10-12
Reverse Bent Dumbbell Flys
3 x 10-12
*Superset all 3 movements
WOD:
For time:
100 Double Unders
12/10 Calorie Row
25 Toes to Bar
12/10 Calorie Bike
100 Double Unders
*Rest 3 Minutes and REPEAT!
*This is 2 total rounds! Take a strict 3 minutes rest. Allow at least 20 minutes for this workout. Scaling Options are below!
Scaling Options:
100 Double Unders to 2:00 of Double Unders to 50 Double Unders to 200 Single Unders
25 Toes to Bar to 25 Knees to Chest to 25 V-Ups
MOBILITY:
Lacrosse ball to glutes, calves and shoulders
CrossFit Reserve 