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Saturday October 11th

By 10th October 2014No Comments

Static shaping: Hollow to arch on bars-active scaps, good positioning not loose-8 “swings” 3sets everyone on coaches call
Warm up: Squat prep-flamingo, straight split, glute rotation10 secs each then barbell prep

Strength: Front squat:
Every90secs on the 90seconds x12mins- x3reps

WOD
0-10mins complete
3rnds of: 10db/kb front squat 20 pull ups
10mins + 600m run, 60 walking lunges with same weight as front squat
Rx 24/16’s

Cool down: Downward dog to elbow hip flexor, downward dog to seven, downward dog to side squat-repeat on other side

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