WOD

Partner Workout, split up work however you want to.  Planks are done together every round. AMRAP x 30 MINUTES 20/15 Cal Bike 20 Walking Lunges 20 Slam Balls (30/20) Row 20/15 Calories :30 Right Side Plank :30 Left Side Plank MWOD: Couch and Pouch - Lie on side. Place double lacrosse ball on outer thigh above the knee. Place single lacrosse ball on inner thigh "over" the double lacrosse ball.  Place thighs together. Floss by bending and extending bottom leg alternating with upper leg. Work your way half way up the upper leg. Spend 2-3 minutes each side. Gluteus Medius smash - Lie on your side and place a lacrosse ball in the outer upper portion of the butt.  Move the ball around to find tight tissue. Perform 3 contract/relax cycles(minimum of 4/8 seconds to relax the tight tissue). Bring hip to 90 degrees, then bend and straighten leg 3-5 times. Repeat with hip at 135 degrees, 180 degrees and with hip in extension(past 180 degrees). Switch sides.