3/8/11 - TABATA MASHUP

1. WARM UP
Mobility
- Foam Roll: Calves
- Band: Shoulder External Rotation
- Wall Split

Dynamic Warm Up
- Inchworm, Pushup, Reverse Inchworm
- Single Leg Squat
- Side Straddle Step
- Forward Hollow Hops
- Backward Walking Lunges

2. SKILL & DRILL

- Planche Pushups, 3-5x3-5 reps

- Knees To Elbows, 3-5x3 sec hold
OR
- Ring Support, 3x30 sec hold
- Handstand Pushups, 3-5x3-5 reps

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - TABATA MASHUP
ALTERNATING 20:10x8
- Double Unders
- Squats