Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT
- 15 air squats
- 10 hollow rocks
- 5 light dumbbell/kettlebell thrusters
Then
- 5-7 mins individual focus areas as desired
WOD:
15-12-9 reps for time of:
- Toes-to- bars
- Wall-ball shots, 20-lb. ball
- 75-lb. thrusters
Post time to Comments.
- Toes-to- bars
- Wall-ball shots, 20-lb. ball
- 75-lb. thrusters
Post time 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
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Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!