9.28.2021 THE STORM


The POPSICLES….Ella, Philip and Keyla.

Warm-up:
Row 1 K
25 Air Squats
Dynamic Stretch

Strength:
Back Squat
Warm-up your squat then
3/50    2/60    1/70
3/60    2/70    1/80
3/70    2/80    1/90

WOD: THE STORM

15 Min.AMRAP
30 KB Swings 55/35
30 Double Unders 2/1
30 Slamball 30/20

Icing:
Muscle-up Progression work
KOT – Tib Raise w/Bands 20 Reps
KOT – Calf Raise on Slant Board 20 Reps