Thursday 18/05/17
A. Barbell rolling
B. MOBILITY:
-3x30sec wallball + PVC thoracic opening
-x15 quadruped thoracic rotation
-x15 wall shoulder extensions
-x10 downward dog to cobra
-x10 yoga plex
-x10 alternating dynamic pigeons
-x10 crab bridge + OH reach
-x10 hindu push ups
C. INJURY PREVENTION
-2×10 external rotation
-2×10 internal rotation
-2×10 single arm OH band band pulls
-2×10 band high rows
-2×10 band pull aparts
D. SKILL WORK: HANDSTANDS + HSPUs
-x3 max hold on the wall
-x3 wall walks + 10 shoulder taps
-x2 wall walks + 6 hip touches
-x3 wall handstands + max hand releases
-x3 x 8 kipping HSPUs
-handstand walking to the wall or free
E. CORE WORK – EMOM FOR 9MINS
-x25 tuck ups
-x25 hollow rocks
-x25 body crunches