Warm up
Coaches, please include, among other movements:
A1. weighted shoulder opener x 10 reps plus 30 sec hold x 3 sets
A2. straddle ups x 10 reps x 3sets
A3. wall bridges or high bridge rotations x 5 or 2 reps/direction x 3 sets
Some Controlled Articular Rotations for hips
some variation of handstand to roll to cartwheel - either as one flow or in individual pieces
kipping hspu practice
A. 7 minute AMRAP
HSPU (you may kip) x 10
Double Unders x 30
OHS x 10 65/95 lbs
Rest 7 minutes
Repeat
Rest another 7 minutes
Row 1000 meters @ 90% intensity
No comments:
Post a Comment