ANNA, MAGGIE and MARCIA.
WARM-UP:
1/2 Tabata
Push-ups, Deadhang, Lunge Walks
Dynamic Stretch
STRENGTH:
Sots Press / GHD Hip Extension
(5+10)6
WOD: BOTTLE ROCKET
5 min. AMRAP
15 Hollow Rocks
5 Angle Press 100/70
2 min. Rest
5 min. AMRAP
15 Roll ups
5 Single Arm Angle Press 50/35
Athletes do not have to alternate arms on the Angle Press
ICING:
KOT – Reverse Step-ups 20 reps each leg
Reverse Hyper 3 sets of 15.