Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, March 22, 2015

Wednesday, March 25, 2015

A. 5 minutes of head to toe prep and a quick game of grappling 1.  60 sec work/switch roles/60 sec work.

A1. sissy squat x 10 reps x 2 sets
A2.  the one we did in Fighting Monkey workshop (chest over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor x2  sets
A5. first and second progression of hanging x 2 sets
A6. 60 sec of continuous protracted SASS push ups x 2 sets

B. Front Squats and strict hspu @ 41x1
Alternating every minute on the minute, do 5 front squats 95/135 lbs and 3-4 strict hspu.

Beginners: do downward dog hspu (same tempo)

Don't be surprised if you need to elevate your head as you are working with a challenging tempo.

C.  3 Rounds for Time
     Burpees x 20
    Kipping Toes to Bar x 20

No comments:

Post a Comment