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10.31.2018

HAPPY HALLOWEEN, 2018

WARM-UP

1) Hollow Body Position Drills & Practice (hollow hold, hollow plank hold, hollow body hang), 5-minutes of work

2) Toes to Bar Practice, 5 reps x 2 sets

3) Top-Down, Tempo Deadlifts (5s down – touch & go), 5 reps @ 40/45/50%

4) Lacrosse Ball Hamstring Tack & Floss

STRENGTH: Deadlift, 10 reps @ 50-55% + 200m Row/30s Bike Sprint - 4 sets

ACTIVE MOBILITY (90s per area)

1) Classic Posterior Chain Floss

2) Glute/Low Lumbar Soft Tissue work

3) Lacrosse Ball Lat Smash

4) Banded Lat & Pec Stretch

WOD: Perform 3 rounds of the following for time:

- 20 Ring Push-Up’s

- 800m Run

- 20 Toes to Bar

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Superman (hollow arch hold), accumulate 2-minutes total

4) V Stretch