5. Juli 2022
Jul
05
B. mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
C. Specific HS drills
-Stacked HS hold on boxes (Hips, shoulers, hands in a stacked vertical line)
-Slow controlled wall walks (Go as high as possible)
-HS plates drill
-HS hold with a spotter
Scaling Options
Beginner
18/16 Cal row
12 Burpees
8 Feet assisted Ring dips
Intermediate
20/18 Cal row
12 Burpee over erg
12 Band assisted Assisted Ring dips
Perform
Every 4 min x 5 rounds
2 rounds
12/10 Cal row
6 Burpee box jump @30/24"
3 Ring mu
* Add weight with medball if possible
Score: Completion
Scaling Options
Beginner
Headstand / Pike HS on box
Intermediate
As Written