Thursday 30/07
A. BARBELL ROLLING
B. TENNIS BALL TRIGGER POINTS
C. MOBILITY x2
-x20 scissor swings
-x20 shoulder openers
-x10 downward dog to cobra
-x10 alternating pigeons
-x10 floor hip openers
-x5 toe touch to back roll
D. EMOM FOR 6MINS
min1: x10+x10 single arm band pull fowns
min2: 30sec heavy KBs hold
E. EMOM FOR 6MINS
min1: x3-5 rope pull ups each arm
min2: 30sec L -sit rope hang
E. Practice rope climb technique 10mins
F. WOD – 3 ROUNDS NOT FOR TIME
10cal row
5 pull ups
1 rope climb
OPTIONAL CONDITIONING
2 ROUNDS:
30cal bike
40 air squats
30 push ups
40 sit ups