Warm Up:
3 rounds:
20 Double Unders
15 KB Swings
10 Supermans or GHD extensions
2 x 30 sec each side Sampson stretch
HIP mobility, roller work
Skill:
4 x 5 Push Up Work
Do these slowly with careful attention paid to spine stabilization and elbow mechanics. Try the reverse hand position exercise for advanced.
Strength: 5 x 3 Deadlifts (incr weight)
WOD:
21-15-9
Snatch (45/35)/Wall Ball/Sit Ups
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