- Ankle Mobility – keep foot flat on floor by maintaining the arch of the foot and keeping the heel down. Drive the knee forward toward a wall or box.
- Maximal Hip Spread – on hands and knees, spread knees out maximally. Sit back on the heels then come forward rocking back and forth while maintaining normal arch in the spine.
- Single Leg Maximal Hip Spread – on hands and knees, reach one left out maximally keeping inside of foot on the floor. Rock back and forth like previous stretch. Switch legs.
- Hip Scoops to Russian Baby Maker – in a high plank, jump both feet forward into a deep squat with one foot on each side of the hands. Actively pull the hips down and forward. Jump back into a high plank then repeat movement. Alternative: stand, reach down and touch toes, actively pull hips down and forward into a deep squat.
Please check the video for all the movements: https://www.youtube.com/watch?v=K9vu81ltPE0
- BB Power Cleans (80% of best weight) 4sx3r
- BB Front Squats (80% of best weight) 4sx3r
Buy In: 4 Laps
10 min. EMOM
Even: 15 KB SDHP + 10 KB Pushups
Odd: 5 Burpee Box Jumps
Rest 3 min.
5 min. EMOM
15 GUSU + 15 Russian twist/side
Cash out: 4 Laps