12.26.19 8 and 9am classes today
Warm Up
2 Rounds:
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts
Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
Skill: single leg bridge on floor 3 sets of 10 each side
https://www.instagram.com/p/B1HLLpEHFHz/?utm_source=ig_web_copy_link
Gymnastics Conditioning
4 rounds (unbroken is your goal!)
0:10 hollow hold
0:10 hollow rock
10 v-ups
rest 0:30 between sets *to scale lower number to 5’s
*Point toes to fire up more muscles, including hip flexors and quads.
WOD
2 RFT
30 slam balls
30 abmat sit ups
30 deadlifts 185/125 135/95
30 cal row