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10.06.17 30-30-30

6
Oct

10.06.17 30-30-30

Warm Up:
Foam roll quads and adductors
Foam roll lats and thoracic
3 x thru kip cadence complex
2 x kip swings
2x knee tucks
2x ttb
then…
2 sets of:
:20 Samson stretch each side
:30 child’s pose with shoulder variation -hands go behind the neck while in pose
4 inchworms + push up
6 gets ups
10 wall squats

Skill: Front squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%

Primer: Abs
Two sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 30 seconds
Supine Plank Hold x 60 seconds
Side Plank Hold x 30 seconds
Rest 60 seconds

Primer:
2 TTB drills
1. place band across the rig at chest level on the J-hooks. Start in front of the band and practice the kip swing for TTB. Band will assist you with rhythm.
2. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.

WOD 30-30-30
30 Wall balls 20/14 both men and women 10′ target
30 TTB
30 Cal row

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