4 Rounds:

  • 15 W’s
  • 3/3 Quarter Squat
  • 10/10 Half-Kneeling Torso Rotations

Workout Briefing


Standard sets and reps, performed in rounds.


Joint Stability and Mobility

Coaching Points:

Perform all for QUALITY reps. Here is where you focus on the intrinsic muscles that stabilize the joints and push them to support in extended ranges. Only work up to the furthest successful range.

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Picture of the app workout