THE MOBILITY
THE WARM-UP
For 5:00 you will work through the following movements and then move into the coach-led section before moving to the strength.
Gravel Run
COACH-LED
*Your coach will go over the proper strict-press mechanics (front rack, grip, and stance).
THE STRENGTH
On a 2:30 loop
from the rig or floor
Active Rest (Alternate between) = Sumo Deadlift High Pull (SDLHP)+ Handstand Push-up build
THE MET-CON
As Many Rounds/ Repetitions As Possible in 16:00
- Handstand push-ups are not for everyone.... Please talk to a coach before attempting to kick upside down for the first time.
- Scaling Options: Pike Handstand Push-Ups OR Seated Dumbbell Press
Sumo Deadlift High Pull (SDLHP)
BUT....
Row at 0:00, 4:00, 8:00, 12:00
Run at 2:00, 6:00, 10:00, 14:00
*you will pick up where you left off when returning from the row/run
5:00 FLUSH
You will get roughly 1:30-2:00 to recompose after the WOD. We will then move you through a coach led, full body, lactic acid flush. The first portion is to move slowly through a row or run. Snails pace. You will then increase your heart rate slightly through the next portion.
THE FINISHER
Incline Reverse Fly (Bent Over)
Singe Arm Dumbbell Strict Press
Lateral Raises
