07.08.2020

Warm Up
2 rounds100m run10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120


Mobility:
1. child's pose with 45 degree reach- single arm reaches
2. bent over band pull aparts x 15 reps
3.  shoulder:  15 seconds on each  Palms Forward Pump
 Palms Backward Pump
 Internal/External Rotation
 Swimmers
 Arms Extended Hold .  https://www.instagram.com/p/B-_J7UnJlZY/




Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
 20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back



Skill: push ups   
Push up checklist:   https://www.instagram.com/p/CCHftzOHTYM/
1 push ups + 1 HSPU
2 push ups + 2 HSPU
3 push ups + 3 HSPU
4 push ups + 4 HSPU
5 push ups + 5 HSPU

scale to push ups on the box with piked HSPU from the box

WOD
"Grunt Work"
4 Rounds for Time

20/15 cal row or 15/12 cal bike

5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes