12.10.18

Warm Up
Every 3mins x 4 sets:
Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L 

 
Mobility:

Three sets of:
Reverse Snow Angels x 20 reps- lay prone and do the arms like making a snow angel
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds


Skill: handstand work

Kick to Handstand on Wall with Hands Turned Out x 5 reps
https://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be

then...

Handstand marching on the wall 16-20 reps or Handstand marching on a box https://www.youtube.com/watch?v=De1hukJsqhk&feature=youtu.be

Single leg thigh taps against the wall x 16-20 https://www.youtube.com/watch?v=HpBdskVlDPQ&feature=youtu.be

OR taps on a box https://www.youtube.com/watch?v=ORyop4MStNc&feature=youtu.be


Skill: back squat
5 sets
3 sets of 3 reps @ 60%/70%/75%
3 sets of 2 reps @ 80%/85%


WOD
5 RFT
sled rope pull x 30' (3 lengths of the rope)  add 3 plates to the small sled
sandbag ground to over the shoulder x 5 
sit ups x 15