Thursday, July 13th
Alternate tabata hollow rock/superman
3 sets
10 DB shoulder press
10 V-ups
15 back extensions
4rds
15L/15R Russian twists
20 KBS 70/53
15 Plyo jump over KB
50m Front rack carry 70/53
50m sled push 4/3
Roll calves
I love v-ups. They have a ton of carry over to gymnastics moves as well as improve stability for lifting. Back extensions will help strengthen the posterior chain. The whole day today is core. Russian twists train rotation, and the front rack improve anterior stability. Go hard on the sled pushes. The jumps and sled pushes will spike the heck out of the HR. You won’t be able to recover on the front rack carry. This wod is a sprint. Go get it!