Warmup 2R
-1 min jog in place
-1 min jumping jacks
-5 divebomber pushups
-3 inchworms
WOD 1
-5 “I”, “Y”, “T”, “W”, and “O” https://www.youtube.com/watch?v=T2I1SFG3kIE
-1 min max hang. Gently unpack the shoulders. Use table, towels etc. Do not hang from door please
-1 min max scapular pulls or scapular retraction
3R
-1min max hold at top of pull
– min max bent lean. Use both arms or get both sides https://youtu.be/7LGORCrtZqc?t=60
– 1 min max pull/rows (pull ups, ring rows, towel rows, table rows, barbell rows, ice cooler rows etc)
– 5 reps bent pull. Take time to sink into the pull https://youtu.be/iuxZiJOhv5c?t=31
WOD 2 = 3 Rounds (36 min) EMOM work for recommended time or a max of 55 seconds. This follows a work: mobility format that allows you to experiment with the larger progression.
-max bent hollow body hold
-30s cat cow. Unpack shoulders in both directions. Look up to sky as chest opens.
-max bent hollow body rock
-30s table https://www.youtube.com/watch?v=bsgBCcEkGVM
-max straddle hollow body hold https://www.youtube.com/watch?v=CuNBz2KWOEY
-30s rocking table
-max straddle hollow body rock https://www.youtube.com/watch?v=R2Iz0iWTvc0
-5r each way table inside out https://www.youtube.com/watch?v=RPCzwSCPypg
-max hollow body hold
-30s shoulder bridge https://youtu.be/Ap_y0OcQOKM?t=207
-max hollow body rock
-5r shoulder bridge rock. Aim to straighten knees https://www.youtube.com/watch?v=q-hETGy8vl8