Mobility:
15min trainer led mobility so flexors and psoas
https://www.youtube.com/watch?v=yzHcIzIVRKwCore:
8×10
Sloooow hip/pelvic floor lifts. Start laying down back on floor, feet flat on floor and lift hips off floor. Do not hyper extend. Focus on utilizing the entirety of posterior chain. Focus on proper muscular chain recruitment.
Skill review:
KB clean and overhead variations
5×5
WOD:
3min work, 1min rest for 3rds
3-Goblet Squats
5-SDHP w/ Kettlebell
20-Double unders
Use weight that is a workable weight over the duration of Wod. If form begins to degrade with SDHP then go to lighter KB
Trainer Led Cooldown&Stretch
Cisco