1.) 15 minutes
10 Back Extension
15 Hip Extension
10 Free Standing Handstand Push-ups
Note: substitute tri-pod to headstand if unable to accomplish free standing hspu. Take your time on the back ext and hip ext do them well please.
2.) Light Bulb
3 rounds
Row 21 cal
21 Thrusters 95/65lb
21 Toes to Bar
note: 14 minute cap
*3.) 50 GHD Sit-ups
*4.) 3 rounds
10 GH raise
10 Reverse Hyper
10 Back Extension
15 Hip Extension
10 Free Standing Handstand Push-ups
Note: substitute tri-pod to headstand if unable to accomplish free standing hspu. Take your time on the back ext and hip ext do them well please.
2.) Light Bulb
3 rounds
Row 21 cal
21 Thrusters 95/65lb
21 Toes to Bar
note: 14 minute cap
*3.) 50 GHD Sit-ups
*4.) 3 rounds
10 GH raise
10 Reverse Hyper
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Angel Anderson
5 mile Airdyne + some mobility
Easy active recovery day. Did some hip mobility, hamstring smashing, some GHDs, and an easy 5 mile airdyne. Then cheered on Johnna through 17.1!
3
0
Ashley Bourgeois
2+ 5 thrusters 55# scaled t2b
55# was probably a bit excessive for me. Oops 😰
12
0
Rachael Salata
Just moving today. Literally. 4x15 Hip Ext/RH/GM. 5x8 SRD/STTB. 10x1:00 run, 3x10 HSPU/squats.
11
0