I honestly felt on fucking FIRE today during the workout. Simply did not get tired. Could have pushed way more I think! Great day overall. Now off for a 4-day vacation at the beach in Pondicherry!
https://goo.gl/maps/RpSdthyPfks
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side
ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms
3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build to speed on the runs.
HELEN
3 Rounds:
400 Meter Run
21 Kettlebell Swings
- 24kg
12 Pull-Ups
GYMNASTIC CONDITIONING
Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3-second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1-second pause with head on floor)
Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)
Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1-second pause at top and bottom of each repetition.