A) Warm Up
Row 2 min
3 RNFT:
- 5 air squats
- 5 scap push ups
- 30 sec chest opener
- 1 min Banded Ankle distraction
- 1 min Banded Sampson
B) Technique/Strength
12 min EMOM
Minute 1 – Freestanding HEADstand press (3, 5 or 10 reps) Also choose an appropriate press level: https://www.youtube.com/watch?v=2fbae9zztg4
Minute 2 – Ring Core Roll Outs (5-10 reps) – knees or toes, glutes stay squeezed, no sway through the back https://www.youtube.com/watch?v=ShA5vh3-BDQ
Minute 3 – Candlestick roll up to squat (5, 10 or 10 with 20/14# Med Ball)
C) Conditioning – 80% effort…just keep moving today.
30 min AMRAP
20 squats
15 hollow rocks
10 box jump overs
5 burpees
2 lengths of gym farmers carry (you choose the weight)
2 lengths of gym run
Accessory work:
3 x 10 each leg DB step ups
Recommended mobility:
Couch Stretch
Pigeon
Calf Stretch
Chest Opener
Glute Smash
Adductor Smash
