Warm up

Grab your wall ball & Pay your Burpee Penalty

-     10 Shoulder PT

-     7 V-Rolls

-     7 Kettle Bell High Pulls

-     7 Samson Lunges

-     7 Wall Ball Thrusters

100 Singles

Activation 2 rounds:

  • Lateral Leg Swings: x 10 each leg (Video )

  • DF from Half Kneeling 10 x each leg Video

  • Single Leg Bridge (Cook Lift) 10 each Leg Video

WOD

“The DelphStrong”

5 Rounds For Time

-     160m Run

-     10 Wall Balls

-     10 Kettle Bell Swings

-     10 Sit Ups

-     10 Jumping Lunges

Rest 90 Seconds After Each Round

Dessert....


Post Recovery/Strength

Warm Up: 2 Rounds:

  • Heidens: x 10 each leg (Video

  • Side Shuffles x 10 shuffles to the right and left (Video

  • 1 Foot Hop Video

Strength:

  1. Front Rack Bottom Squat Hold: 4 x 30 seconds on and 30 seconds off @ 20% 1 rep max Front Squat (Video

  2. Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Vide

Banded ankle Distraction 2 minutes each leg Vid

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