Thursday 02-07-19 S

Wednesday, February 6, 2019

Warm Up: 
25/20 Calorie Row 
+
- Coach Leads - 
Swivel Hips x 10 Slow Reps  
90/90 Hip Stretch x 10 Slow Reps  
90/90 Pigeon Stretch x 30 secs per   
Kneeling Hip Flexor/Psoas Stretch x 30 secs per   
Frog/Child's Pose x 30 secs 
+
Grab Med-Ball & KB...
+
Movement Prep:  
30 Secs Non-Active Hang 
10-15 Wall Balls @ UB Weight 
10 Slow Hang & Shrugs
10-15 KB Swings @ UB Weight   
- 3 alt sets -  
5-10 secs Hanging Hollow Holds
5-10 Hanging Archer Holds 
- Review - 
10 Kipping Swings
5-10 Kipping Toes to Bar & Fractioning  
- Review Mods - 
5-10 V-Ups/Hollow Rocks/Hanging Knee Raises  

 

Workout: 
4 Total Rounds of: 

Mins 0-3 Complete: 
20 Wall Balls 
10-15 Toes to Bar  
- rest in the remaining time 
Mins 3-6 Complete: 
25/20 Calorie Row  
15-20 KB Swings  
- rest in the remaining time 
- choose weights that allow you move well  

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