18.02.2025

TUESDAY – LOWER BODY + CORE (90 min)

Specific warm-up with light loads (5 minutes): 2 rounds of:

• 8 kettlebell deadlifts with light weight (about 50% of WOD weight)
• 20 single-unders
• 15m farmer’s carry with light weight
• 30 seconds rest between rounds

Skill prep (3-4 minutes):

• Practice 2-3 sets of 10 double-unders
• Test kettlebell weight for deadlifts

WOD (20 min):

“The Leg Burner” AMRAP 16:

• 5 Rounds for Time
• 20 Kettlebell Deadlifts (2×53/35 lb)
• 60 Double-Unders
• 30 meter Farmer’s Carry (2×53/35 lb)
• Time Cap: 20 minutes

Mobility (10 min):

Lower Body Focus:

1. Hip Series (45s each):
   • 90/90 stretch
   • Pigeon pose
   • Hamstring stretch
   • Lizard pose
2. Spine Health:
   • Cat-cow flow 2 min
   • Child’s pose with arm reaches