060222

Today we'll have a monostructural gaser and then core work. Afterwards, you'll choose between mobility, skill, or bodybuilding.

A. Metcon (Calories)
*Partner WOD (Relay Style)
15 min AMRAP
15/12 Cal Row or 12/9 Cal Bike

B. Core
(6 mins for each section)
3 - 4 Rounds
10 -12 MB GHD Sit Ups
10 -12 Wtd Knee Raises

3 - 4 Rounds
10 -12 Banded Paloff Rotations (each side)
12 - 15 Knees to Elbow from plank (each side)

3 - 4 Rounds
10 - 12 Rower Seat Jack Knives @ 30X1
10 - 12 KB/ DB Side Bends (each side)


C1. Mobility
*Coach led

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

C2. Skill
Handstand (Push Up or Walk) Progressions
Pistol Progressions
Kipping Progressions (Kipping, Kipping Pull Ups, Toes to Bar, MU)

C3. Functional Bodybuilding
5x1 Bench Press
4x10 Alt DB Press
4x15 Band Flies (High to Low)
4x10 BB Curls
4x12 Hammer Curls