27.4.2020
“Happy King’s Day”
warm up A.
10 samson stretch
10 instep stretch + rotation
5 hand walkouts
10 twisted cross https://www.youtube.com/watch?v=fhpnyFPjICc
10 dynamic bridge *Scaled glute bridges
Warm up B. 3 rounds
15 Air squats
10 sec. Top of dip hold on a chair https://www.youtube.com/watch?v=-G91IXTsZ7o
WOD a) 3 sets
10 Bulgarian split squat/side (use odd object or kb/db for extra intensity)
45sec isometric dip hold https://www.youtube.com/watch?v=PJ3dAsabio4
WOD b) For time:
10-20-30-40-50-40-30-20-10 reps
alt lunges (Use odd object or kb/db for extra intensity)
*b/w every set 10 chair dips https://www.youtube.com/watch?v=HCf97NPYeGY
