Wednesday 9/26/18

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Warm-up:

Jumping Jacks x 30
Quadruped t-spine rotation x 10/side
Cat Cow x 10
Hydrant x 10/side
Hip Circles x 5/5/side
Yoga Pushup x 10
Band Face pull w/ ER x 10

Workout:

Strength:
A1. L-Sit: 4 x ME Hold (Progressions: Parallette, Top of rings, hanging, seated on box/floor)
A2: Flexed Arm Hang: 4 x ME (Scaling: Top of ring row/barbell row)

WOD: In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar (L1: Knees to elbows/knee raises/supine leg raise)
5 Burpee Box Jump-Overs (24″/20″)

Post:
Recovery(Foam roll, Lax ball, stretch, etc.)/accessory work