10/21/2021 WOD

A. (For warm up) 1:00 pigeon each side 10 single leg glute bridge with pause each side 20 box dips 20 ice skaters with 3 second pause each side 30 second couch stretch each side 30 second single leg h

A. (For warm up) 20 high knees 20 butt kicks 20 bent over glute 20 sit ups 20 backwards arm circles 20 air squats to low box 20 second contralateral plank each side B. (2 rounds) 10 light dbell bent o

A. (For warm up) 1:00 chest/ bicep stretch 1:00 ice skaters 1:00 plank 1:00 light dbell bent over fly 1:00 downward dog 100m jog B. (3 rounds) 6 pike push ups to ab mat 12 air squats C. (10:00 clock)