9 August 2019

Warm-up
Double Under Practice
100 or 2 min practice

Mobility
1:00/side Plantar (foot) Smash
1:00/side Banded Ankle Distraction (upright)

Metcon
Alternating EMoM-10:
i. 10-50 Double-Unders
ii. 2-10 Alternating Pistol Squats
~:30 On / :30 Off ...
variations as required;
- DU attempts / practice ...
- single leg squat variations ...

Additional Mobility - Shoulders:
1:00/side Trap Smash (ball)
:45 Child's Pose w/ Walking Hands
:45 Wall Slides
2x8 of Staggered Y-Turn Outs
2x8 of Banded OHS

Metcon
20 Strict [Deficit] Handstand Push-Ups
40 Strict [C2B] Pull-Ups
10 Strict [Deficit] HSPUs
20 Strict [C2B] Pull-Ups
5 Strict [Deficit] HSPUs
10 Strict [C2B] Pull-UpsTime Cap: 25:00
Rx+= deficit + C2B

Warm-Down
Shoulder Warm-Up
10-15 Reverse "Scoop"
10-15 Forward "Scoop"
10-15 Double Forward
10-15 Torso Twist "Chop"
10-15 Torso Twist + Scapular Reach
10-15 Upright Lat Swing / Reach
10-15 Bent-over Arm Hugs (swimmer)
just for fun ...
10-15 Rotations in Opposite Directions (both ways)