Mobility
- T-Ball: Hamstring, Glute, Piriformis
- Band: Samson Stretch
- Box: Adductors
Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick
2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps
OR
3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps
- Burgener Warm Up
- Skill Transfer Drills
3. STRENGTH
4. WOD - "CHRISTINE"
3 Rounds for time of:
- Row 500 meters
- 12 Deadlifts, (BW)
- 21 Box Jumps (20/16#)
Post weights and times to comments.
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps
- Burgener Warm Up
- Skill Transfer Drills
3. STRENGTH
4. WOD - "CHRISTINE"
3 Rounds for time of:
- Row 500 meters
- 12 Deadlifts, (BW)
- 21 Box Jumps (20/16#)
Post weights and times to comments.
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