Home Run Training - Thursday 28th May

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Morning Mobility

Routine

Butterfly - 3 Mins

Down Dog - 30 Sec

Seated Forward Fold - 4 Mins

Frog - 3 Mins

Standing Straddle - 3 Mins

Pigeon - 2 Mins ES

Sumo-Squat - 2 Mins

Seated Straddle - 5 Mins

Rebound

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Core Crusher

8 Rounds

V-Ups - 8

Ankle Touches - 16 (8ES)

Straight Leg Shoulder Raises - 8

Single-Leg V-Ups - 8 (4EL)

Time Cap - 12 Mins

into

Hollow Rocks - 100

Every 20 Reps - 10 Supermans

Bird Dog - 100 Reps

Every 20 Reps - 10 Hip Bridges

Time Cap - 12 Mins

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Home Run Training

Tabata

Hand Stand Hold

Wall Sit

Hero-WOD

Jordan

100 KB Swings or DB Squat Cleans

100 Sit-Ups

100 Air Squats

100 Press Ups

Time Cap - 25 Mins

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DB/KB Workout

4 Rounds

Russian Twist with a DB - 20 ES

Scissors - 20

Time Cap - 6 Mins

8 Rounds

2 Min AMRAP, 1 Min Rest

30 Double Unders or Single Unders or Penguin Taps

20 Hang Power Clean & Jerk (KB Swings)

into

Max Devil's Press remaining time

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