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09.10.2020

WARM-UP

1) 250m Ski & 250m Row

2) Hollow Body & Hollow Arch Holds

3) DB Shoulder Warm-Up

4) T-Spine Extensions & Lat Smash

SKILL: Strict HSPU, Kipping Pull-Ups, Pistols

ACTIVE MOBILITY

1) Banded OH Distraction

2) Forearm & Wrist Stretching

3) Anterior Ankle Mobilization

4) Calf & Shin Smash

WOD: Perform a 16-minute AMRAP of the following:

  • ME reps, Strict HSPU

  • 2X’s reps, Kipping Pull-Ups (2X’s reps of HSPU)

  • 3X’s reps, Alternating Pistols (15 R/L, 3X’s reps of HSPU)

[EX: If I do 3 Strict HSPU, then I do 6 Kipping Pull-Ups & 9 Alternating Pistols]

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Tabata Flutter Kicks

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)