Habit of the Week
Roll Out Your Calves, Quads, & T-Spine (Yes, it is the same as Week 8)
Warm up
250 Singles
2x
- 10 Shoulder Circles
- 7 V-Rolls
2x
- 7 Goblet Squats
- 7 Push Ups
- 7 Kettle Bell Swings
Activation 2 rounds:
1 Arm Farmer Carry: moderate weight for 50-100 meters in each arm (Video
1 Arm Suitcase Deadlift: x 10 each arm @ light weight (Video )
Alternating Push Up Shoulder Tap: x 10 each arm Video
WOD
“The Katward”
30 Minute EMOM
- 5 Kettle Bell Swings
- 10 Push Ups
- 15 Air Squats
If you don’t finish in any minute you must rest for the following min.
Your score is the total # of Rounds Completed
Post Recovery/Strength
Warm up 3 rounds:
Pigeon Pose on Box: 20 seconds each leg (Video
Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Video )
Eccentric Knee Flexion: x 10, load as capable (Video )
Strength/Skill
Bulgarian Split Squat 3 sets of 10 reps per side Vid
Couch Stretch 2 min each leg Video