Weekly Warm-up 2 Rounds of:

  • 2-5 Cast Wall Walks
  • 2-5 Skin the Cats
  • 10-15 Wall Squats at slow tempo
  • 15 Wall Arm Slides

Your Homework this Week! At some point this week, pair up and find Max GHD Hip Extension Hold – face down on GHD machine. One person times and observes while the other performs the exercise, then you switch roles. The front pad should be lined up with the crease of your hips. Try to hold for 2mins. If you hit 2mins you can shut the test down. The torso is held parallel to the floor. As soon as the torso falls below that line, you get one warning. If it falls a second time, the test is done. Record your time as “Max GHD Hip Extension Hold”. http://www.apunts.org/ficheros/images/278/278v42n155/grande/278v42n155-13112538fig01.jpg

Part 1: Overhead Squat 3 x 6-8

Part 2:

5 Rounds for Time:

  • 30 wall ball
  • 200m run
  • accumulate 20 seconds of L-sit hold

rest 2mins

*20 min cut off

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