BASIC WOD: Mobility Flow Workout
4x12min (A+B+A+B)
A.) Upper body
• 10 OHS-position shoulder rotation
• 10 bird dog
• 10 lying prone press
• 10+10 wall hinge( 1hand at a time)
• 20 plate truck drivers
B). Lower body
• 10 curtsy lunge
• 8+8 box step down (slow!)
• 10 kangaroo squat
• 10+10 banded deadlift + good morning
• 3+ 3 full perfect stretch combo
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