November 9, 2018 – Functional Mobility

November 9, 2018 – Functional Mobility

Warm Up

3 sets
Accumulate 10-30s Straight arm dip support hold
+
transition drill x 5 reps

A. Beat Swing on Rings 6 x 5-6

Every 1 minute, for 6 minutes (6 sets):
5-6 Beat Swing on Rings

Beat swing on Rings
Level 1 – 5-6 beat swings + 1 Hips to rings
(focus on smooth transitions)
Level 2 – 3 Beat swing + 2 Hip to Ring
Level 3 – 3 Beat swing + 1 Hip to ring + 2 MU

B. 9 minute EMOM of Pallof Isometric Holds, Chainsaw Rows, and Weighted Upper Body Arch Holds

Every 1 minute for 9 minutes (3 rounds):
Minute 1
Pallof Isometric Hold for 30 seconds @ 12 kg
Minute 2
8 Chainsaw Rows
Minute 3
Weighted Upper Body Arch Hold for 30 seconds @ 8 kg

C. For Time: Hollow Body Pull-Up Swings

In teams of 2:

For Time:
100 Hollow Body Pull-Up Swings

In teams of 2, accumulate 100 reps

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