Wednesday 9/19/18

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Warm-up:

Quadruped T-spine Rotation x 10/side
Hydrant x 10/side
Seated Hip CARS x 10/side

Mini-Band(knees):
Jumping Jacks x 10
Air Squats x 10
Lateral walks x 10/side
Supine Hip Extension x 10
Clamshells x 10/side

Band:
Pull Aparts x 15
OH Pull Aparts x 15
Sword Draws x 10/side
Chest Fly's x 15

Workout:

15 Minutes: Gymnastic Skill Work (handstand holds/push up progressions, muscle up progressions, pull ups, etc)


WOD:

18 Minute AMRAP:

400 m run
20 yard bear crawls
20 yard OH walking lunge (45/25)
20 yard lateral plank walk

Post:

Extended recovery work(foam roll, lax ball, mobility work, stretching)