mob con lib

Tabata Tuesday
Mobility:
-15min trainer led mobility to quads…Start with roller and finish with lacrosse ball…don’t forget all the little areas. Be deliberate in addressing each specific muscle. Perform a test/retest of quad stretch before and after.
-5min of wrist/hand flexibility and stretching. Force open those wrist connector tissues and all muscles surrounding medlal and radial portions of forearms. This is important for today’s wod.
MuscleChainRecruitment/Core:
5×20 Thai Planks (per side)
Wod:
Perform 16min of alternating Tabata
-Jumping Squats
-Two Handed, Single Ring Rows (see below)
The single ring rows is performed as follows. Recover 1 ring and set up in normal height for standard ring rows. Place both hands on ring, palms ups, pinkies touching or within a few inches of one another, so the ring should look like a clock and with your hands covering areas 3-9 more or less and palms facing up. The rest is done as a normal ring row. Focus on the final portion of the pull since you will not have the ability to bring the rings parallel and outside of the chest area.
Trainer led cooldown&stretch with focus on quads and tissue