Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 12-15 Overhead Squats
- 8-10 Pushups
- 3-5 Strict Pullups
WOD:
Strict Press
Work up to a heavy single using the following rep scheme:
- 3-3-3
- 2-2
- 1-1-1
Follow with 5 rounds of 10 each of the following exercises, alternating:
- Back extensions
- AbMat Sit ups
Work up to a heavy single using the following rep scheme:
- 3-3-3
- 2-2
- 1-1-1
Follow with 5 rounds of 10 each of the following exercises, alternating:
- Back extensions
- AbMat Sit ups
GHD Back Extension Video - https://www.youtube.com/watch?v=xMyFXMZ6Ch0
AbMat Video - https://www.youtube.com/watch?v=_HDZODOx7Zw
Strict Press Video - https://www.youtube.com/watch?v=xe19t2_6yis
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Cool Down:
Rig:
- Hang from
Rig (1min)
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!