Thursday 15/10
A. BARBELL ROLLING
B. TENNIS BALL TRIGGER POINTS
C. MOBILITY x2
-x20 scissor swings
-x10+x10 arm circles
-x10 downward dog to cobra
-x10+x10 quadruped T-openers
-x10 floor shoulder ‘snatch’
-x5 toe touch to back roll
D. EMOM FOR 6MINS
min1: x20 banded PVC pull downs
min2: x15 floor hip extensions
E. EMOM FOR 6MINS
min1: x5-8 bar dips
min2: x3-4 elbow to hand transitions on box
F. 10mins practise kipping MUs
G. WOD – 3 ROUNDS NOT FOR TIME
8/5 T2B
3/1 bar muscle up
OPTIONAL CONDITIONING
5 ROUNDS
15/10cal bike
30 KB swings
15/10cal row
30 walking lunges with DBs