Friday, March 23, 2018

18.5 Warm-Up
~10 mins:

Shoulder Mobilization
- Roll out T-Spine, Delts, Triceps, Biceps, Lats
- LAX ball Pec minor, Rhomboids, Traps (low/moderate pressure)

Toes on box C2B practice
- Use toe assist while standing on box to do full-range C2B movements
- Focus on activation of "Pull" muscles (Biceps, Lats, Rhomboids, etc)

Thoracic extension
- Over foam roller, medball, etc.

General Warm-Up
- Whatever else you want to do to get your body moving
- 18.4 is a "nose to the grindstone" workout -- Do not over work yourself during your warm-up
- Emphasis should be on elevating Heart Rate and warming up squat muscles

10 mins C2B or Thruster Practice

* If no practice needed, use this time to do aditional mobility or work on another skill of your choosing

3 Rounds:
* 12 GHD Situp
* 12 sumo deadlift
* 12 kb swings
400m Run

* Can be done in any order