Workout of the Day

CAGES WORKOUT
a) movement prep
2 rounds
40"on/10"off
rope jumps
calf stretch
sumo squat stretch

b) prehab
2 rounds
30"on/15"off
hollow hold
reverse plank hold

c) conditioning
50, 35, 20 reps
for time
medball cleans 20/14
*100 double unders b/w sets

time cap 16min

HOME WORKOUT
movement prep
2 rounds
50"on/10"off
mountain climbers
samson stretch
down dog & seal

WOD
a) 3 sets
10 alt bird dogs
30sec arch hold
10 single leg glute bridge/side
30sec hollow hold

b) amrap 15min
30 mountain climbers
20 jumping lunges
10 reverse burpees