Warm-up:
- 2-3 min jump rope (SU and DU practice)- Inchworm “out”
- Spiderman “back”
2 rounds of:
- 10 GHD hip extension
- 10 air squats
- 10 toes to bar
Then
- 20 Sumo Deadlift High Pull (45/35)
WOD:
- For time: Row 5K
- Follow with (not for time) 20 TGU’s (53/35)
Turkish Get-ups Video - https://www.youtube.com/watch?v=-_zTytmHM94
Post time to complete 5K to Comments
- Follow with (not for time) 20 TGU’s (53/35)
Turkish Get-ups Video - https://www.youtube.com/watch?v=-_zTytmHM94
Post time to complete 5K to Comments
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!