1.) 3 position banded shoulder stretch
2.) 2 min banded hip flexor stretch, per side
3.) 20 minute AMRAP
30 Alt. Pistol Squats
Ninja Roll Up -> 20ft Bear Crawl x2
25 GHD Situps
Ninja Roll Up -> 20ft Bear Crawl x2
20 Burpees
Ninja Roll Up -> 20ft Bear Crawl x2
15 Pullups
Ninja Roll Up -> 20ft Bear Crawl x2
10 Deficit Handstand Pushups 2x45lb/1x45lb plate
Ninja Roll Up -> 20ft Bear Crawl x2
*4.) 20 min to establish 1 rep max Front Squat
2.) 2 min banded hip flexor stretch, per side
3.) 20 minute AMRAP
30 Alt. Pistol Squats
Ninja Roll Up -> 20ft Bear Crawl x2
25 GHD Situps
Ninja Roll Up -> 20ft Bear Crawl x2
20 Burpees
Ninja Roll Up -> 20ft Bear Crawl x2
15 Pullups
Ninja Roll Up -> 20ft Bear Crawl x2
10 Deficit Handstand Pushups 2x45lb/1x45lb plate
Ninja Roll Up -> 20ft Bear Crawl x2
*4.) 20 min to establish 1 rep max Front Squat
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Theresa Rosenquist
🥺 Ugh! All the things with Mods
WODmods: 5 sit-ups + 20 plank/shoulder taps for 1 NRU/20’ BC (#killerchoice); switched to 20 pull-ups/ring rows & 15 burpees (shldr!) 20’ bike & 🔥🔥Yoga🔥🔥
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