PRE-WOD MOBILITY:
Light rolling for 2 min of:
- thoracic spine/ shoulder blades/lats/traps
- quad/adductor
|
a) WARM UP/SKILL WORK:
EMOM for 12 min:
- 1 – 10 beat swings – perfect practice
- 2 – 5 tempo push ups (55X1 – 5 seconds down, 5 sec hold, drive up, pause for a second at top) – squeeze the bum
- 3 – 5-8 Headstand Press Ups (https://www.youtube.com/watch?v=2fbae9zztg4) -if you don’t have a press up, practice tripod and lifting knees off elbows
|
b) STRENGTH A:
Superset 3 sets of:
- Heavy Sandbag squat x 6 reps
- Ab Wheel Rollouts x 5-10 reps
- Landmine Rows x 5-6 reps each arm – keep bar away from body & move slow (~5 secs on the way up)
Rest 1 min between sets
|
c) STRENGTH B:
Two sets per arm of:
- Length of Gym and back Reverse Sled Drags – for max load (think quick feet – hips square to the sled) **One arm the way there, turn around quick, same arm the way back.
Rest 2 mins between sets
4x:
- Yoke carries (on back) for length of the gym and back – (no stopping, move FAST) **partner up and go back and forth quickly for your 4 sets
|
d) POST-WOD MOBILITY/RECOVERY:
Same as warm up, add:
- 3 min pigeon pose
- 2 min couch stretch
|