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WARM-UP
1) Ski 250m
2) Hollow Body Holds
3) Wall Walk to Hollow Hold
4) Kick to Handstand with Shoulder Touches
SKILL: HSPU & Sumo DL High Pull
ACTIVE MOBILITY
1) 1st Rib & Trap
2) T-Spine Extensions & Lat Smash
3) Adductor Smash
4) Frog Stretch
WOD: Perform each of the following using the Tabata time interval (20s On/10s Off); 60s REST between exercises:
HSPU
Sumo Deadlift High Pull (75/55)
Burpees Over Bar
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Side Plank with Lat Raise, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)