Goat Work:
20 minutes of skill work – pick a skill you need work on and get after it!
This could be: rope climbs, double-unders, handstand push-ups, pull-ups, KB swings, mobility, etc. See your coach if you need some help!
Core/Mobility/stretch:
Tabata Planks:
4 Rounds:
20s/10s:
Front Plank, Side Plank Left, Side Plank Right, Hollow Hold
Mobility:
Shoulder Wall/Floor Scrapes x 5
Foam Roller Angels x 5
Crab Stretch x 5
*Move slowly through the movements
Stretch:
Hip Flexors
Hamstrings
Glutes
*Hold each stretch for at leas 30-40 seconds; move slowly out of the stretch; use your breathing to move further into the stretch; try not to make the “ouchie” face – stay relaxed!!
