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12.10.2018

WARM-UP

1) Kick to Handstand Practice, 5 minutes

2) Airplane Lunges, 5 R/L

3) Barbell Deadlift Warm-Up, 10 reps

4) Hamstring Tack & Floss

STRENGTH: Deadlifts, 5 reps @ 75% + Double KB Split Squat (farmer carry style), 7 reps R/L, 4 super-sets total

ACTIVE MOBILITY

1) Hamstring & Calf Stretch

2) High Glute Smash + Low Back Press-Up’s

3) Banded Lat & Trap Smash

4) T-Spine Extension Stretch

WOD: Perform the following for time: 21 – 15 – 9 reps of….

- Inverted Burpees (2s hold in handstand)

- Seated Box Jump’s (24/20” – Squat/sit to med ball)

COOL DOWN

1) 100m Walk

2) Core Work: Strict KTE’s with 3s eccentric, 6 reps x 3-4 sets

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: V Stretch