Warm up: Butt Kickers
MOB: Hip Openers with bands/lacrosse balls (don’t forget to test/retest)!
Ankle Mobility (bands on ankle on boxes)
WoD: “Bring Sally Up”
“A” as a Squat Down when the song says to. Stand up when the song says to.
Bar weight: 115/80 a) 95/65 b) 65/45 c) <b
Score = Number of Squats you’re able to maintain before dropping the bar. There are 30 in the song, I believe.
Rest 10 minutes.
“B” As a Push-ups. Hold a bottom position without touching the ground except for toes and hands and press to top push-up position when the song says!
Cash out: 3 x 15 T2B
MOB: Roll Quads / Lax Glutes and Pecs
Coach’s Tip: Keep tension in your glutes at the bottom of that squat or you might not be coming back up! Note: If you’re planning on competing in the Mock Meet on Saturday, you’ll want to skip today…. We’ll do it as a Cash out sometime in the near future for those that want a taste…