Mobility

Consistency is key

Consistency is key

Lat Mash Ball
Wrist Distraction Banded
Wrist Warm up

Tabata Hollow Body/Arch Body

20sec on / 10 sec off
Alternating Hollow Body/Arch Body
4min Total

12MIN EMOM HS Walk and MU/Pull ups (AMRAP - Reps)


HS Walk and MU

GROUP C
EVEN 1-5 MU
ODD HS Walk 20 Feet or 2 Conan Walks

*NOTE ATTEMPTS
IF A MU IS MISSED TAKE THE MINUTE AS A REST

GROUP A.B

GROUP B
EVEN  3-5 STRICT PULL UPS
ODD  HS Walk 20 Feet or 2 Conan Walks

GROUP A
EVEN 8 RING ROWS
ODD HS Walk 20 Feet or 2 Conan Walks

*Note and Compare to amount of pull ups from the previous week.

Angie (Time)

For Time:  
100 pullups  
100 pushups  
100 situps  
100 air squats

20Min Time Cap
**add a second to time for each rep not completed if time caped
Can Be done with a Partner, Please indicate in comment box

Post Class/Wod Mobility

Shoulder Mash - Block + Ball
Foam Roller Thoracic

Posted
AuthorDan Shrum