AT HOME FITNESS – Live coached WOD on Zoom @ 6am with Sarah Rad & 530Pm with Brownie. Click the link to join—-> https://zoom.us/j/491227192
Warm-up
2 Rounds
:45 on/:15 off
1. Alternating Single Arm Russian Swings
2. Push Up with Kettlebell Drag
3. Jumping Lunges
Hit mobility. Warm up full swings & goblet lunges. Use kettlebells to drill squat w/ some goblet squats
Mobility
IT Band Rolling with Lacrosse Ball, Roller, wine bottle, whatever you can find!
Strength
E3MOM15
Back Squat 5 Reps 70-80%
or
EMOM15
Bulgarian split squat
1. 10 RL
2. 10 LL
3. Rest
WOD
20-18-16-14-10
KB/object Swing 2|1.5
Push-up
Goblet Squat
Level 2- 1.5|1
Level 1- 1|0.75
ADV- Ring | Clap| Feet Elevated| Unstable