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:
Front Rack Bottom Squat Hold: 4 x 30 seconds on and 30 seconds off @ 20% 1 rep max Front Squat (Video
Eccentric Ankle Dorsiflexion: 3 x 8 each leg (Vide
Banded ankle Distraction 2 minutes each leg Vid