03.04.2020

Warm Up
50 single unders
bird dogs x 10/side
50 single unders
then...

2 sets of

sumo KB deadlifts x 10
leg reach x 10  https://www.youtube.com/watch?v=-pzc3o8mERw&index=8&
squat hold x 30 seconds
then...
2 sets of
KB windmills x 5 reps right side

bottoms up KB carry x 50 feet right side
KB windmills x 5 reps left side
bottoms up KB carry x 50 feet left side


Mobility:
Prone PVC lifts x 10 reps https://www.instagram.com/p/B1UC4QxlUCh/
Shoulder wall taps with yellow mini band x 5 each side https://www.instagram.com/p/B5x9IM1nMjo/
RNT reverse lunge x 10 each side https://www.youtube.com/watch?time_continue=3&v=IAK6wqGxoss&feature=emb_logo


Skill: front squats- isometric hold focus
4 sets of 5 reps @ 14X1 @ 60-65%


WOD
Buy In: 25/20 cals bike
10-8-6-4-2
sand bag cleans
push jerks 135/95 95/65 75/55- barbell taken from the floor
box jump overs 24/20"

Cash out: 40/30 cals row


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.