Saturday Group Strength and Conditioning


-10 deficit calf raises

-10 cat cow

-1 min jogging in place

-10 arm raises overhead

-15 arm circles forward

-15 arm circles backward

-30 jumping jacks

-wrist series

-1 min jogging in place with high knees for last 15s

-10 deficit calf raises


WOD 1= 2 rounds of 4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders

-rest 1 min



-90s camel bridge (scale using chairs if needed


-20 scapular pulls

-30s one armed upright lat lean with each arm *

-accumulate 20s with chin above the bar or max sheet pull with elbows behind body

-30s bent sideways lat stretch each arm**

-accumulate 20s 3-stage segmented pull up or segmented pull up negative

-30s bent twisting lat stretch each arm



*Upright lat lean

Sit back strongly while keeping the torso upright.

Stay more upright (hips and knees 90 deg) than in the video  and allow shoulder to protract

If you don’t have a post then hold both ends of your bedsheet together in one hand once it is wrapped around your anchor



** bent sideways lat stretch

Keep the hands and hips relatively stationary while laying the upper arm on the ear and stretching the lat sideways.



WOD2 = 5 Rounds (15 min EMOM)

-15 incline rows

– stretch each arm as according to round as follows

– 1 min of 30s dislocate pass throughs and 30s inlocate pass throughs


1) 20s one armed upright lat lean with each arm

2) 20s bent sideways lat stretch each arm

3) 20s bent twisting lat stretch each arm

4) 40s camel bridge (reps)

5) 40s alternating bent twisting lat stretch for reps

Be sure to keep constant back pressure on your hands and hips



Wellness (from thoracic bridge series)

-90s supine shoulder extension. Don’t push into elbow pain

-10 r supine shoulder extension walk

-90 s seal stretch

-90s reach underneath each side

-90s seal rock

-90s supine trap stretch


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