October 22, 2015

A) Warm Up

3RNFT:
Inchworm between poles
Sampson Lunge the way back
10 pass thrus
30-45 sec door stretch per side (pec stretch)
10 push up position scap depression (no push up)
30 sec Goblet squat hold – Keep chest up!

B) Baseline:

For time:

500m row
40 squats
30 sit ups
20 push ups
10 pull ups

C) Handstand Work

EMOM for 18 min

Minute 1 – 10 shoulder touches (options: box, chest facing the wall, back facing the wall or free-standing)
Minute 2 – 20 tuck ups 
Minute 3 – 30 sec active front support (push up actively, rings or p-bars. Advanced – add turn out)

D) Mobility – this has been a tough week so far, give your body some restorative care to keep it functioning well.

Suggestions, for each of these spend at least 2-5 min per side/body part:

Roll quads

Couch Stretch

Chest smash

Door stretch

Traps tack and floss

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