Monday March 11, 2019

Monday March 11, 2019

Events and Announcements
19.3 scores are due Monday night at 8pm. Make sure to submit them before the deadline.


Workout of the Day

Warm Up
3 Rounds
40s Box Step-Ups
30s Samson Stretch
20s Bear Crawl

Mobility
45s Wrist Stretch
45s Childs Pose
30s Push-Up Plank (Hollow Body)

Skills & Drills
Pull-Ups
Focus: Hips Open & Close
Movement Prep
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups

Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

Push-Ups
Focus: Hips Stay Open
Movement Prep
10 Second Top Plank Hold
3-5 Push-ups

Movement Substitutions
Reduce Reps
Push-ups to a Box or Bench

Air Squat
Focus: Hips Open & Close
Movement Prep
5 Pausing Air Squats
5 Air Squats

Workout Prep
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

Training
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-up
15 Air Squats