Wednesday August 15th 2018

August 15, 2018

Wednesday August 16th 2018
A.) mobility 
:60 second couch stretch
:60 second oh band distraction
:60 second t-spine


B.) warm up: 2 rounds of:
200M Row
10 Hollow Rocks
10 Kip Swings
10 Ring Rows
10 Push Ups
:10-:15 Ring Support


C.) 3 sets at each station, pick an option you feel comfortable with

Station 1:
Option 1: strict toes to bar x8-12 reps
Option 2: strict straight leg raises x8-12 reps
Option 3: knee raises with a :2 hold x8-12 reps
Option 4: Toes to ceiling x8-12 reps

Station 2: 
Option 1: strict hspu x6-10 reps
Option 2: kipping hspu x6-10 reps
Option 3: HSPU negatives x3-5 reps @30x1 tempo
Option 4: kick up to hs hold x 3-5 reps
Option 5: plank to pike on box x3-5 reps
Option 6: static DB hold x:30-:60 seconds

Station 3:
Option 1: weighted pistol x3-5 reps per leg
Option 2: pistol x 4-6 reps per leg
Option 3: pistol on box(any height you choose) x 5 reps per leg
Option 4: weighted single leg lunge x 5 reps per leg

After each set perform :30-:60 second weighted planks


D.) 12 minute amrap
12 toes to bar/leg raises/knee raises
10 box jump overs 24/20
8 renegade rows 50/35
(Scale as needed)


E.) cool down row/mobility
Have fun, work hard, work smart, push yourselves, get strong, and #Trusttheprogram
Coach Joshua

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