a) WARM UP:
3 Rounds not for time:
- 10 lunges with twist
- 10 Banded good mornings
- 10 KB Swings
- 10 Goblet squats plus 20s hold at bottom on last one
- 10 yoga pushups (https://www.youtube.com/watch?v=w_imPrG5QIM)
- 10 Leg swings – front/back & side/side – per leg
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b) STRENGTH:
Superset for 4 rounds:
- Snatch Grip DL – pick a weight that is moderate to heavy for 5 reps
- Step Ups (bar on back) – pick a weight which is moderate to heavy for 5 reps per leg (start with weaker leg)
Rest 2-3 mins per set. |
c) WOD:
1-2-3-4-5-6-7-8-9-10
- Unbroken DU x 2 (**double unders must be unbroken to move on to the HSPUs)
- Strict HSPUs (scale: kipping or from a box) **no partial range of motion HSPUs.
9 min time cap
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d) ACCESSORY WORK:
- Spend 10 min on T2B – Accumulate 40
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e) RECOMMENDED MOBILITY:
- Roll your adductors/quads – focus on muscles around the knee
- Roll glutes/hammies – all
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