Thursday 13/04/17
A. Barbell rolling
B. Tennis ball trigger points
C. Hip mobility:
-x20 cossack lunges
-x10 quadruped hip circles
-x10 dynamic pigeons (3sec hold)
D. Shoulder mobility:
-x15 shoulder wall slides
-x10 PVC circles
-2×10 around the world
E. Thoracic mobility
-x10 crab bridge with OH reach
-x15 quadruped T-spine rotation
F. E1.5M FOR 9MINS
-x5 negative pull ups
-2x15sec isometric pull up hold
G. SKILL WORK: (10mins)
-kipping pull ups
-butterfly pull ups
-chest to bar pull ups
H. EMOM FOR 9MINS
min1: x30 flutter kicks
min2: x30sec hollow hold
min3: x20sec L-sit hold