Thrusters

Stephanie working the 'cat-cow' stretch.

 

Buy-in

Shoulder prep (Kelly Starrett)

• Pushup circles
• 1” Pushup
• Pushups wide - narrrow
• Side triangle, 10 x foot taps
• Walkouts
• DROM
• Hang actives
• Chinups wide to narrow
• Pullups wide to narrow

Hip Prep (Kelly Starrett)

• 10 squats
• Knees out
• Pigs On Ice
• Squat straddles
• Groiners
• Active split
• Tall squats
• Fences

Skill

• Wall squats

WOD

Thruster 1-1-1-1-1-1-1 reps

Time limit:  15 minutes

Cash-out

Stretching

Mobility Homework - Episode 61: IT Band Hell, And Help...

1. Glute stretch on a box, body extra low, knee falls to side

2. Roll ball on side of hip.

3. Roll ball on muscles just above the knee, top to bottom around the outside.

4. Revisit #1, straighten forward leg.

5 minutes total each leg.