• goapnation

5.9.18 Wednesday




Mob:SB Piriformis/Hip Flexor x2m + All 4 Belly Lift x5 breaths (Would you rather go into the past and meet your ancestors or go into the future and meet your great-great grandchildren?)


Warmup:2 rounds

Pushup Into Inchworm x5

TKEs x25e

Counterbalance Squat x10


Skill: HSPU

2x3 Wall Walks + 10s Hold

2x10 HR


4x40% Max Strict HSPU (Pad)

If less than 3 switch to Pike HSPU


WOD: 20m AMRAP (3 person teams)

30 Cals Bike (Split however)

30 Synchronized Air Squat

300m Run (together)


Cool Down/Stretch: 2x45-60s ea

Calf Stretch

Piriformis Stretch

Couch Stretch

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