We Make Strong Girls!!!

 

Thursday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

strength
Deadlift protocol.
3 sets at 2-3 reps of deadlifts from floor to kneecap.  Immediately followed by 6 box jumps
Weight should be between 85-95% of Max deadlift.
Rest

WOD
Amrap in 5 min
5 c2b pull ups
10 sit ups

Rest 3 min

Amrap in 7  min

5 box jumps
7 air squats
10 kb swings

MaD MoBi
Pigeon
Press ups
Lat band stretch
Calf stretch
Knee on the wall

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