March 3, 2016

 

a) WARM UP:

  • 10 Dowel pull throughs to 10 dowel OHS
  • 1 minute Wall Stretch
  • Single leg Glute Bridge ups x 10/side
  • do a lap of the gym doing a bear crawl
  • 1 minute roll out upper thoracic
  • 1 minutes lat banded distraction

Then,

1 minute front plank
30 seconds side plank/side
1 minute front plank

b) SKILL WORK:

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

3. Collect 20 strict T2B

c) METCON:

For time:

  • 1,000m Row
  • 21 KBS
  • 750m Row
  • 15 KBS
  • 500m Row
  • 9 KBS

KB (55/35)

d) RECOMMENDED MOBILITY:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Lat Roll
  • Glute Smash

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