Thursday, September 22, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes (4 rounds)
Round 1: Handstand Walk for 60 seconds (max distance for advanced, work on turn around)
Round 2: 20 Shoulder Taps
Roun 3:  45 second handstand hold, nose and toes against wall
Notes: Do shoulder taps in plank if you cannot do them against the wall.

Conditioning

Four rounds for time:
30/20 Calories of Rowing
20 Burpees Over the Erg
10 Bar Muscle-Ups

Notes: L1: Ring Rows
L2: Jumping Bar Muscle Ups or Banded Bar Muscle Ups

Cool Down