Warm-up:
- 2-3 mins jump rope- Inchworm “out”
- Spiderman “back”
- PVC Pass Throughs
2 rounds of:
- 20 light kettle bell swings
- 10 overhead walking lunges w/ plate
- Heavy Farmers Carry – length of Bubble and back
WOD:
Back Squat - Work up to a heavy single using the following rep scheme:
- 3-3-3
- 2-2
- 1-1-1
Follow with 100 AbMat Sit ups
Back Squat Video - https://www.youtube.com/watch?v=ultWZbUMPL8&t=3s
Post loads and sets to complete sit-ups to Comments.
- 3-3-3
- 2-2
- 1-1-1
Follow with 100 AbMat Sit ups
Back Squat Video - https://www.youtube.com/watch?v=ultWZbUMPL8&t=3s
Post loads and sets to complete sit-ups 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!