CF Warmup + Burgener WU
Start with pvc, work up to heavy with good form.
WOD: Gymnastic Volume
2 moves, 10 minutes each or 1 move for 20 minutes:
Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.
Repeat sub-maximal reps on the minute for 10 (20) minutes.
stay within 2 reps for all sets.
Record reps and total to comments.
Mobility Homework (10’)- Episode 301/365: Psoas Flossing and Biker Hips
- KB on ball on belly, move leg, move ball.
- above with off-side leg crossed over box, on-side leg straight over other leg, move foot, move ball.