01.15.2020

Warm Up:
2:00 cardio choice
2 rounds of:
yoga push ups x 5 - from a plank position, drop into a cobra, push back to a downward dog, then to a plank PVC Cuban presses x 10 https://vimeo.com/261204364
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10

and then …

Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&


TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
https://www.instagram.com/p/B5TK2A9AwUS/

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep

Racked bar muscle up drills
https://www.instagram.com/p/B04z7G6AUGN/
1.  hollow/arch swings with scooters
2. jump out of pool drill
3.  banded hip drives to low racked barbell
4.  banded bar muscle up transition drill

WOD
For Time
12,10,8,6,4,2 wall balls  20/14 *unbroken
6,5,4,3,2,1 TTB
**instead of TTB perform bar muscle ups 4,3,3,2,1,1


Post WOD
2 sets
8 each side box step ups with weight on back
8 each side Cossack squats
20 frog bridges