050417

Warm-up: Dynamic Warm-up, PVC pipe Shoulder Mobility

Activation (2 rounds):
10 Air squats
10 Pushups
5 Pull-ups

Gymnastics Conditioning:
6 strict or kipping HSPU, rest 1 min
5 strict or kipping HSPU, rest 45s
4 strict or kipping HSPU, rest 30s
4 strict or kipping HSPU, rest 15s
3 strict or kipping HSPU

WOD:
-Buy in: 100 Double-unders
-5 rounds for time: 8 Burpee box jumps, 10 TTB
-Buy out: 100 Double-unders

Cool down (Optional)
-2mins each: Banded Shoulder Distraction, Wrist stretch, Pigeon pose, Puppy Dog Pose
-ROMWOD (or equivalent stretching program dedicating no less than 2:00mins to a particular stretch for a total time of 20-30mins of stretching)
-12mins (devote general 1:30 to each targeted area) of Foam roller targeting shins, hamstrings, quadriceps, calves, and entire back (thoracic, upper, lower, lats)

Conditioning (optional):
– 3 miles conducted at 70-85% of ME

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s