Already feel it in the claves and low back... so did some work on those today!
Warm Up
Hanging Decompression (60s)
4 Quadrant Ab Presure w/ Med Ball (60s ea)
Inversion Table (60s)
2m ~ Banded Fig. 4 w/ Rig (ea leg)
2m ~ Banded Fig. 4 w/ Rig & Rotation (ea leg)
2m ~ Hamstring High Rig (ea leg)
2m ~ Couch Stretch on Wall (ea leg)
3 x 10 ~ Wall Facing Leg Raise (Mod Couch Position)
1m ~ Exaggerated Front Rack Hollow Hold w/ BB
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GYM. COND.
4 Rnds ~
30s ~ Strict Ring Dips
30s ~ REST
30s ~ Strict HSPU
30s ~ REST
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ANNIE (past HERE)
For Time:
50-40-30-20-10
D/U
Abmat Sit Ups
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Sengbush ~ 10-5-5-6 (26 Dips) / 5-2-1-3 (11 HSPU) / 9:37
ZW ~ 10-8-7-6 (31 Ring) / 5-5-4-3 (17 HSPU) / 9:17
tb ~ 11-10-11-11 (43 Ring) / 2-3-1-2 (8 HSPU) / 6:54
As you may notice...my HSPU were pathetic... I will attribute this to the lack of shoulder warm-up...
We just jumped into the Gymnastics Cond. after the Low Back SmashweRx progression...
Holy Innocents, Pray for us
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