mob con lib

Mobility:
15min trainer led mobility to hamstrings and outer hip and 5min to any sore arm area.
MuscleChainRecruitment/Core:
6x8ea of
Front plank elbow/knee touch.
From front full plank (upper pushups position) in controlled manner bring left knee to left elbow from the side, not the bottom. Do so in a controlled manner, maintaining tight core/abdominal muscles.
Wod:
for time, in this order
200 air squats
20sec cumulative handstand hold
100 pushups
20sec cumulative handstand hold
50 pullups
if modification is needed, go to failure on rx movement then go to modification
cap time at 22min
trainer led cooldown&stretch
 
Robert Deniro