Warm-up:
400m Run
Thoracic Spine Mobility.
20 Shoulder Dis.
2×20 Wall Circles
20 Reverse Snow Angels
1:00 Handstand
1:00 Pull-ups Hang
Strength:
Every 3:00 for 15:00
5 Push Press – Tempo: 0131
Metcon:
7 rounds for time of:
10 Handstand push-ups
10 Box Jumps 70/60 cm
Competitors:
Active Recovery Protocol:
The Flush:
Flush the waste stored in muscle fiber and fascia.
20-40 Minutes light conversation pace jog / row / hike
Mobility:
10-15m Mobility on painful or restricted area, choose one joint and work on it for a month without changing.
Use Bands, LAX Ball, Voodoo Flossing, Turkish Get-ups
ROMWOD:
20:00-40:00 ROMWOD – there is nothing to add, just do it.
Add this routine and your gains will skyrocket.