February 18, 2016

 

a) WARM UP:

Between posts:

  • bear crawl
  • 5 squats
  • crab walk back
  • 10 pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back

Repeat

b) SKILL/STRENGTH:

1. 6 sets tuck hold hanging from bar

Level 1 – Hold 5s, rest 10s
Level 2 – Hold 10s, rest 20s
Level 3 – Hold 15 sec, rest 30s

2. 6 sets Ring Support

Level 1 – Hold 5s rest 10s
Level 2 – Hold 10s rest 20s
Level 3 – Hold 15s, rest 30s

c) WOD:

50/40/30/20/10

  • Calories on Airdyne
  • Calories on Rower
d) RECOMMENDED MOBILITY:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash

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