8 August 2019

Warm-up
500 m Row

Hips:
3 Rounds [15-20:00]:
10/side Banded Side Plank Clam Shells
10/side Flexor Pulls
8/side Bulgarian Split Squats (Heavy)
10/side Adductor Slides - Toe Up (or Kossack Squats)

Mobility
Pigeon Stretch
Couch Stretch
then

Shoulders:
1:00/side Banded Reach Unders

Metcon
Max Effort 2k Row

Gymnastics
PM Handstand Basics (2-2-Position)
Warm-up:
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10/side Wrist Rolls - Flexion to Fist (knees)
10 (both together) Wrist Rolls - Flexion to Fist (knees)
10 Wrist Presses - back of hand, chest to hands
2x7 Arch to Wall - increase distance from wall ...
***
6x :10 On / :10 Off Body Tighteners
(prone Handstand position, contract everywhere, feet together, armpits to floor ...)
***
2x 5 Hip Tilts with :02 Hold
(hands overhead, forward-back / hollow-arch)
REST :30 between rounds
***
5x :15 Angle Wall Holds + :15 Chest to Wall Holds
(@45 on wall, box - hollow body, feet together)
REST ~:45 between Holds
***
Core:
5x :20 On / :20 Off Arch Hold / Rock