february-25-2014 |
view on CFSD site
Warm Up
-3rds of standardized warmup
-Remember- Keep forward lean and high heels for run form
-Foot even with hand for mtn climbers
-Arms at full ext for lunge (do not over step/extend the lunge, keep it tight)
Mobility:
-10min Head to toe roll out (front to back, top to bottom)
-10min Scap/Shoulder/Upper Back Connector Tissue w/ lacrosse ball
WOD:
Rotate Through 16min of Tabata (32rds)
-HandStand Holds (keep those shoulders pressed/engaged)
-BackWard Lunges (in place)
-Ring Dips (transition to holds or GHD dips if unable to continually work)
-L-Sit (parallettes)
Trainer led cooldown&stretch