10 January 2017

Chapelle.jpg

Article: Your Brain on Creatine

Warm-up
Double Under Practice
- 100 or 2 min practice

GHD Technique
Work on different movements:
- Sit-ups
- Hip Extension
- Back Extension
- Hip and Back Extension
- Hamstring Curl
...

Mobility
T-Spine Smash (balls)
Shin S&F (ball)
Couch Stretch

Metcon
A then,
Alternating EMOM B & C

A: 3 Round NOT For time:
21 Overhead Squat (95/65#)
21 Med Ball Sit-Up (20/14)
3 Jefferson Curl (35/26#)

*** Rx+= 21 GHD Sit-Up &
21 GHD Hip-Back Ext

B: Alternating EMOM-10:
10-50 Double-Under
(up to 30 sec practice)

C: Alternating EMOM-10:
1-5 Muscle-Up
(Pull-Up + Dip Variations)