Warm-up:
- Dynamic stretching
- Row 500m
- 2 rounds
- 10 GHD hip extensions
- 10 air squats
- 10 pushups
- 10 box jumps
- 5 strict pullups
- 5-7 mins individual focus as desired and or Deadlift/HSPU workups
WOD:
Complete 7 Rounds for Time (RFT) of:
- 5 Hand Stand Push ups
- 7 pullups
- 9 Bodyweight Deadlifts
- 5 Hand Stand Push ups
- 7 pullups
- 9 Bodyweight Deadlifts
Cool Down:
- 1 min dead hang from pull-up bar
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
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!