Friday, March 16, 2018

18.4 Warm-Up

Include running drills in your general warm-up, then:

2 Rounds:
4 Jefferson Curls
4/4 Straigh leg lowers
4/4 Hammer Nail Glute mobilization

2 Rounds:
6-10 Hollow Rocks
20-60 DU

2 Rounds:
6 Cat-Cow
6 Wall Slides (Scapular or Serratus)
6 Barbell Snatches (empty Bar)

Warm up to sprint speed, then:

2 Rounds:
Sprint 200m
Rest as needed b/n

Rest as needed

15 mins of Handstand walk or HSPU practice

21-15-9
Front Squat
Burpee Box Jump

Immediate Cashout:
Non-CF OPEN : 30 Ring Dips (Adv. Weighted)

CF OPEN: 30 V-Ups