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