Friday, September 16

Stages of Mobility(Short Version)

9 Mins Mobility Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest) -6 rounds on each station. -Skills that don't require switching will be done 6 rounds straight. 1) ''Sink in between the shoulders''. Either on the wall or by using a box. 2) Roller foam = Lower back and Thoracic spine stretch. 3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

3k Partner Row (Time)

Switch every 500m

Metcon (AMRAP - Rounds and Reps)

10 mins AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 20 Russian Twist 1ct. Then 800m Cash-out

Rx+ 10 mins AMRAP 3 MU(Bar/Ring) 6 HSPU 9 Goblet Squats(30/20) 12 Russian Twist w/ KB (30/20) 1600m Cash-out Scale Pull-ups w/ Jumping/Rings/Resistance band Pull-ups

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