Thursday 09/02/17
A. Barbell rolling
B. Hip mobility
-x20 cossack lunges
-x10 front lunge and reach up
-x30sec pigeon
C. Shoulder mobility
-arm raises with palms down while lying on floor (face down)
x10 arms next to hips
x10 arms at shoulder level
x10 arms next to ears
-x20 PVC shoulder circles
D. Thoracic spine mobility
-foam roller thoracic opener (x1min hold)
-thoracic opening in the quadruped position (x20 each arm)
-3x10sec hold bridges
E. SKILL WORK – HANDSTAND
-x5 max holds headstand
-x5 max reps headstand knee bends
-x5 max reps headstand straight leg raises
-x5 max hold wall handstand
(rest 30sec between each set)
F. EMOM FOR 6MINS
min1: 30sec KB L-sit hold
min2: x3 nose2wall climbs