10.10.19

Warm Up
2:00 cardio choice
2 rounds:

A. lateral box step ups x 5 each side
B. hip bridges with heels on a box x 10 reps
C. sumo inchworm x 5 reps
D. single arm high pull with KB x 5 each side- light
E. single arm overhead carry x 75 feet each side- moderately heavy


Skill: 3 sets
Hip Thrusts on a bench x 6-8 Reps
image https://www.instagram.com/p/BumouKIlpz9/
explanation https://www.instagram.com/p/BxV21xanf4q/


Landmine SA Bent Row x 8-12 reps (each arm) https://www.youtube.com/watch?v=IcRxe0yZUxE

WOD
16:00 EMOM
min 1- 6 Deadlifts at 65-70% 1RM
min 2- 30 seconds of DUs or attempts
min 3- 20m reverse sled pull 3/2 plates on sled @ 60 feet
min 4- rest



Post WOD
Gymnastics conditioning

10 HSPU 20 sec handstand hold
8 HSPU 16 sec handstand hold
6 HSPU 12 sec handstand hold
4 HSPU 8 sec handstand hold
2 HSPU 4 sec handstand hold
.
REST AS NEEDED TO COMPLETE EACH SET UNBROKEN!
These are strict HSPU first, then kip if you need to.

Scale to box HSPU

Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side