Friday, February 7
Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 hollow rocks (round 1), 5 strict hanging knee raises (round 2)
Strength/Skill
DB/KB Reverse Lunge
20-20-20 (10/each leg)
WOD
For quality:
Run/Bike/Row (athlete’s choice), 10 mins
75 Hollow Rocks
50 Dips
25 Strict Toes-to-bars (Kipping Toe-To-Bar or Knee Raises)
15 High Box Jumps, pick height
Divide up the work in any manner you wish.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling