1/30 Day#16 (Speed/ Pace)

Warm up

A- Hip & Glute Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

B- Dynamic warm up #2

2x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Pistols

WOD

10 Minute AMRAP

30 double unders

14 pistols

GoFit

Dynamic Warm up #2

2x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Wall squats

WOD

5x

30:30

-Rowing

-Air squats

-Burpees over monorail

-Ring rows