ADRIAN
WARM-UP:
Jog the Box 3 min.
2 Rounds of Cindy
Dynamic Stretch
STRENGTH:
GHD Hip Extension / S2OH (OTG)
(10+10)4
Increase the S2OH weight each set.
10 Reps is tough if you get heavy.
WOD: TIMBER
For Time:
50 Air Squats
40 Sit-ups
30 Wallball 20/14
20 C2B Pull-ups
10 Strict HSPU
5 Ring Muscle-ups
40 Air Squats
30 Sit-ups
20 Wallball
10 C2B Pull-ups
5 Strict HSPU
30 Air Squats
20 Sit-ups
10 Wallball
5 C2B Pull-ups
20 Air Squats
10 Sit-ups
5 Wallball
10 Air Squats
5 Sit-ups
5 Air Squats
Pay close attention to the Rep Scheme. Reps are always falling….TIMBER!!!!!
ICING:
KOT – Reverse Nordic 20 Reps
Handstand Walking Progressions.
Spend at least 90 seconds upside-down.