October 8, 2015

A) Warm Up

Walking lunge length of the gym (with rotation – http://youtu.be/cJxPrumnZLQ)

Inch worm back

3 RFT:

10 Cossack squats http://youtu.be/s10pty4y5Po

10 beat swings

20 sec hollow hold

20 sec arch hold

B) Strength

3 sets of:
4 strict dips (add weight, if able. Ensure you are hitting depth!)
ME ring push ups
Rest 60 seconds

C) Technique

Remember this is practice so the goal is to hit as close to perfect positions as possible. 
Option 1:

EMOM for 6 min:

Wall walk and maintain a 20-30 sec handstand against the wall. Squeeze your bum, point your toes, legs together. The best position you have. If you did this last week, aim to hold for 5 more seconds this week or to get closer to the wall. Ideally it’s only your nose and your toes touching the wall. 
Option 2:

EMOM for 6 min 

Accumulate 10 sec freestanding hold (kick up with hands about 3-4 inches away from the wall. Maintain body in a straight line, head neutral, hands shoulder width apart. Use the wall as needed) http://youtu.be/bgGDVn89jt0

D) Met-Con

4 RFT:

Run 400m

Row 500 m

50 DU