last man standing

Wednesday, 6 July 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

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THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

3x Alternating between

20 Hollow Rocks alternating and 20 Superman Pulsation

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STRENGTH:

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Bent over Row

 

8 sets of 6 reps, every 75 seconds.

 

Build load.

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WOD:

3 Rounds For Time

 

400 m Run

30 Ball Slams 15/9 Kg

20 KB SDHP 24/16 Kg

10 KB Goblet Squat 24/16 Kg

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Scale 1:

Ball Slams 9/6 Kg

KB SDHP, Goblet Squat 16/12 Kg

.

Scale 2:

Row/Run, all movements AHAP.

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Coaches Note:

None

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