Warm Up
2 rounds:
100m run
20 feet walking lunges
15 sit ups
10 ring rows
3 wall walks

Mobility:
https://www.instagram.com/p/B1mVhIbApls/
Prone single arm weighted extensions x 10/side
Banded push ups x 10 - work slow to fast tempo
Banded ankle distraction x 30 seconds/side
https://www.youtube.com/watch?v=zWQemDuLSPg

Handstand walking progressions from beginner to advanced: https://www.youtube.com/watch?v=YEKUiiFugBc&feature=youtu.be


Beginner:

1. HS march from a box
2. Wall facing HS march
Intermediate:
1. Single leg thigh taps- wall facing
Advanced
1. Side pressing HS walk
2. HS marching freestanding


Gymnastics conditioning
9:00 EMOM
min 1: handstand walk or handstand hold for 45 seconds

min 2: pistols x 5/side or pistol progression x 5/side

min 3: sandbag carry 50 feet as heavy as possible or sandbag hold for 45 seconds

WOD
5 RFT
30' sled push heavy- add 2-3 plates on sled (30 feet is only two sections of concrete)
12 burpees



Monthly Challenge
Mobility Challenge 09.01.19 (AMRAP – Reps)

Spend 1min Couch Stretch (R)

Spend 1min Couch Stretch (L)

Spend 2min Single Leg Forward Fold (R)

Spend 2min Single Leg Forward Fold (L)

Spend 3min Standing Straddle

Spend 2min in Bottom of Sumo Squat

1 Rep = 1min