Weekly Warm-Up: 10 min. AMRAP
+ Today's Warm-up Movements:
*Pec Stretch x :30 each
A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps (or w/feet on box)
Interval 2 – Wall Walk x 4 reps (or Kick-up to HS on wall steps for :40)
Interval 3 – Negative Pull ups x 5
Interval 4 – Ring Dips (with or without scaling option) x 12 reps (or full support hold x :20)
B. “Dead Center”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105) (115/80)
*20/15 Calorie Bike after each round (or 200m Run)
C. Mobility and Maintenance- can be done at home if needed- but do it!!
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.