Warm-up:
- Row 500m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 10x10 sec
- 10 Strict pullups
- 15 Air squats
- 10 Light goblet squats (focus on maintaining an upright torso)
WOD:
- Weighted Pull Ups: 3-3- 3-3- 3
- Front Squat: 5-5-5
Cool Down:
- Bar Hang (accumulate 1 min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!