07.01.2020

Warm Up
3 sets 
Kneeling to tall kneeling push press x 5 each side  https://www.instagram.com/p/CBvsvPgFJU3/
hand plank knee to elbow x 5 each side

KB bottoms up half kneeling windmill x 5 each side
https://www.instagram.com/p/CByouYXFlaE/  (this is a full split lunge to a windmill- just coach the windmill part of it)

Mobility:  thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/

1.  Quadruped thread through pull away from the ground

2.  Quadruped shoulder blade movement 

3.  Quadruped lat stretch

4.  Modified pigeon with rotation

Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
•I used a 12lb bar but you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

WOD
"2-on-2"
2 rounds
4 strict pull ups or strict hspu
8 front squats  60-70% max clean
12 sit ups
16 cal bike/16 cal row/200m run

Rest 2:00
repeat two more rounds