01.01.20 Classes 8 and 9am only

Warm Up
Three Rounds
Straight-Leg Sit-Ups x 10 (arms locked out in overhead position- 10# plate)
Turkish Get-Ups x 2 each side
Stiff-Leg Deadlifts x 10- use an empty barbell
Ball Slams x 10


Mobility: use the yellow mini-bands

https://www.instagram.com/p/B5x9IM1nMjo/
A. high plank taps or wall taps x 5 sets each side

B. band external rotation + press x 10 reps
C. band external rotations x 10 reps

Skill: pull ups
https://www.instagram.com/p/B4dvgWml8H4/
Progression using a racked bar on the rig
1. 2 feet to go up and one foot to go down
2. 2 feet to go up and no feet to go down

3. hold at mid-range and do leg lifts

Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact

WOD
Alive in 2020
For Time
20 cal row
20 KB swings 72/53
20 goblet squats  72/53
20 pull ups
20 goblet squats
20 KB swings
20 cal row

January Monthly Challenge:

Day 1: 2 walking lunges each side
each day we will add 2 reps to each side