Today was one of the first days in a while that I was so excited and eager to train and get after it. Even though this was a movement freedom/focus kind of day I was eager and excited to move and looking forward to testing some things tomorrow in the throwdown
AMRAP 30 min @ 75% consistent effort
Row 1k
50ft forward bear crawl
50ft reverse walking lunges
Bike 2k
20sec freestanding HS hold (accumulated)
3 skin the cats on rings, controlled ROM
Spent an extra 10 minutes getting in handstand hold drills and skill work practice
+
A1 – Single leg straight leg liftoffs from parallette support x 10 alternating reps, rest 30 sec
Done – flet pretty good.
A2 – Knee tucks with feet on sliders and hands on parallettes x 5 slow controlled reps, constant hollow position, rest 90 sec x 3 sets
Ummmm knew these would be hard but was surprised how tough they were
B – Negative body levers – 1 rep for control EMOM x 10 (long body line, minimum of 5 count negative from top to bottom)
Stayed long as long as I possibly could. Then went to 1 leg tuck and then finished that last few degrees in full tuck
C – Frog pumps 3 sets of 40, rest 90 sec
done