Hip roll
- Miniband hip extension arcs [10] + Single strap incline/decline row [4,9] x 2
- Uneven meathook flair [3,5] + Pigeon twist [10] x 2-3
- Straddle barrel roll [5,10] + Leg Wrap Hip Roll Support rocks x 3
- Hip roll practice + Prone hip roll turnovers [5,7 x 3 sec hold] x 3
- Meathook to Hip roll support OR jump to hip roll support + self wrapped hip roll [3x 80% max tolerance] x 2-3
- Miniband side leg lift [3 sec hold – max reps] + Isometric push-up [5 sec hold – max reps] x 2
Sequence work
- Film your sequence, look at it, try to improve at least one thing based on video x 3
Conditioning
- Max total time of:
- L-sit/Tuck L-sit/support-hold in 4 minutes
- Rest 1 min
- Max total reps of:
- Skin the cat/press to skin in 4 minutes
- Rest 1 min
- Max total reps of:
- Push-ups/Scap push-up in 4 minutes
- Rest 1 min
- Max total reps of:
- Incline/Decline rows in 4 minutes
Mobility
- Hamstring pin & stretch [10]
- Glute roll
- QL release
Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)
- calf stretch [90 sec] x 2
- Prisoner pikes pulses [72r + 20-30 sec hold] x 3
- Jefferson curl [7-10r + 30 sec hold] x 3