tuesday

Mobility with Josiah at 4:30 pm. 
​ https://us02web.zoom.us/j/428893601

I've been hearing a bit about sore or tight lower backs. Josiah is going to be focusing on the lower back today in his mobility session at 4:30 pm. Great chance to give your lower back some love! You'll need a lacrosse ball. 

Warm-up

AMRAP x 6 MINUTES
25ft Toe Walks
25ft Over the Fence/Under the Fence
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES
10 KB Sumo Deadlift
5/5 KB Strict Press
10 Push Up to Pike

Gymnastics

Pull-up Skill Work
3 sets w/ :90 rest between
Beginner: max chin over bar hold->slowly lower->:10 active hang
Intermediate: max reps: "Pull Up 1/4 Pulls"
Advanced: max reps: "Frenchies"
​
5 sets:
With ab mat between feet:
5x Pause Kips
5x kip swings
5x hand release kips
5x kipping pull ups
5x C2B
5x BMU
(Try for 5 reps unbroken. If you can't link at all, go back to 
previous progression. Each set build to a harder version, if you cannot move to 
the next one, then finish the sets @ the hardest you can do)

Metcon

3 SETS
800m Run
40 Slam Ball (30/20)|(20/10)
30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)