Wednesday 17th July, 2019

Warm Up:

250m row.
Single arm Bottoms up press x 8 each side.
Reverse hands pushup x10.

x2.
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SCALED ATHLETES- HSPU EMOM:

Mins 0 and 1: 2 wall walks.
Mins 2 & 3: 4-6 Pike pushups.
Mins 4, & 5: 20-30 second tripod support.
Min 6 & 7: 5 Tripod leg lifts. https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 5. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 5.
Min 10-19: 25% of your M.E. set. (10 sets)
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Accessory Pull:

Ring rows:
4 sets of 8, 3030 tempo.
1 min rest.

Banded lat pull down with PVC:
4 sets of 15, 3030 tempo.
1 min rest.
https://www.youtube.com/watch?v=w8VtPzZlgeE
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Core:

2.5 Minute ring FLR.
Every break: 8/8 Alligator rolls. (hollow to arch to hollow) 
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RX ATHLETES- Core:

3 rounds:
30 second single arm ring FLR each side.
10 alligator rolls (In one direction: hollow, oblique dish, arch, oblique dish, hollow, then back accross in the opposite direction, is one rep).

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