– 500m row
– Dynamic stretching
– Accumulate 1 minute L-sit Knees above hips
Practice splits; right, left and center. Hold each for 1 min. Rotate through 2x.
Back Squat –
*Note: Increase weight across each set. Ensure full depth is reached, hip crease below the knee. Maintain a good lumbar curve, keep your weight on your heels, and drive with your hips.
D. Post-WOD Recovery:
Foam Roll Quads