Workout of the Day

CAGE WORKOUT
a) movement prep
2 rounds
45" high knees
45" samson stretch
45" sumo squat stretch

b) prehab
3 rounds
45"on/15"off
alt bird dogs
marching plank

c) strength
5 sets on every 3min
8 frontsquats (climbing)
16 v-ups

scaled tuck ups

HOME WOKROUT
movement prep
2 rounds
10 alt hamstring stretch
5 sumo squat stretch
5 handwalks

WOD
a) 3 sets
20 plank open ups
20 plank booty taps
20 plank side knees
20 plank odd object taps

b) amrap 15min
20 alt odd object snatches
20 squat jumps over odd object
20 odd object russian twist