051419

SESSION 1: 9:00am(80:00)

Warm Ups

Ankle Opener

Runner's Stretch

Shoulder Candle Bridge

Row 2000m (04:40/17, 04:27/19)

Hang Power Snatch #95*5, 105*5*4

Back Squat (RT whole foot & arch emphasize) 135*10*4

Front Squat #135*3, 185*2, 225*1

Still

Roll Back

SESSION 2: 12:00pm (65:00) w Luis

Psoas Mash (to get out of way for ql/serstus oblique activation)

Hip Flexor Leg Lift (packed into wall + hug the alt knee)

-with-

Hanging Single Knee Ups (from hollow + breathing :04/:08/:03) sets of 5

Straddle to Left Leg Drive (hug the rt knee?)

Hollow Side Plank (inhale + press with "free" arm)

Straddle Pike Head Stand (compression)

Straddle Pike Head Stand + Hip Rotation (compression)

Head Stand + Floor Slap.

Stab to Headstand Feet Slide

Stab to Headstand FOOT Slide

Straddle POP to Close Hands

Goofy Foot ¼ Coin Drop (my way/left forward)

¼ Coin Drop + WHIP (RT then Left)