Wednesday 3.31.21

Prep:

Equipment Required: Foam Roller, medium band

1) Oscillatory Foam Roll Hip Flexors x 60s each

2) Worlds Greatest Stretch x 60s each position

3) AMRAP 5:

– 5 Banded Bird Dogs each

– 5 Banded Glute Bridge

– 5 Arms Overhead Squat

A.

EMOM 18

Min 1: 30s of

– Handstand Holds (Freestanding or on Wall) or Walks

– Pull-up Bar Dead Hang

– Chin-over Bar Hold

– L-sit Hold

– GHD Back Ext Hold

Min 2: 30s

– Double Unders

– Muscle-ups or Muscle-up Transitions

– Odd Object Carry (Stone, Sandbag, etc)

Min 3: 30s

– Skill of your choice!

– Goal: 30s of continuous work – quality over quantity today.

B.

DB Split Squat

1/3 x 10 each. 

OT1M

+

KB Curls

1/3 x 20. Rest 30s.

OT1M

-1 warm up set, 3 sets at the same weight.