September 16, 2020

Wednesday, September 16th 2020

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min

A. General AT HOME
1min jumping jacks
1min high knees
1min butt kicks

B.Mobility
T-spine sweep
10/10 rotations

C.Specific
1 set
-15 Banded pull aparts
-10 banded W-Y pulls
-5 wallwalks or 20sec nose to wall HS hold or 20sec Pike hold

Gymnastics
Metcon
HS hold and walk practice and progressions

HS hold against wall
HS hold against plates

Time allotted: 8mins

Metcon
Metcon
EMOM 21minutes (7 rounds)

Alternate between
A) 8-12 Cal row
B) 6-10 Bar facing burpees
C) 2-4 Wall climbs

Cool down
Easy bike or walk

Scapular stretch seated

Child’s pose walk out side to side