Warm up
https://www.instagram.com/p/CHvhxIBnzdS/
https://www.instagram.com/p/CHqV-H1HoSA/

10 reps of each of the flow
1. shoulder circles both forward and back
2. twists
3. swimmer (Michael Phelps)
4. around the world
5. side reaches
6. yoga push ups
7. standing straddle hold for 10 seconds
8. standing straddle both hands on left side for 10 sec. and then right side for 10 sec.
9. in a lunge, thoracic rotations to the right side
10. grab back foot and stretch for 10 seconds (or half kneel stretch) right side
11. straight leg stretch and move the foot around for 10 seconds right side
12. modified pigeon stretch for 10 seconds right side
Repeat #9-12 on the left side


Option today for a recovery WOD instead of class wod.



Strength
3 sets
landmine RDLs x 10 each side https://youtu.be/_FggCDeGW4E
landmine rows x 10 each side




Primer
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2 rounds for quality:
15 Turkish Sit-ups- with one plate- focus on pressing tall
10 Windmills [5 each side]- with one DB- focus on stability
15 Hollow Plank Sliders- with a scooter or on the floor no slider- focus on rigid body lines





WOD
"The Hammer"

8 rounds
4 strict handstand push ups
7 back squats 115/75 95/65*

cash out 40 burpees

*barbell is taken from the floor