THE MOBILITY
4 Point Banded Hamstring Stretch
THE WARM-UP
We will go through a coach led piece to go over the points of performance for the SDLHP. In addition to performing STOH. The Strength is an extended warmup and will prime the body to be prepared for the met-con. We will first do the EMOM then use the remaining 5-6 minutes to build deadlift weight and work on the gymnastic movements.
THE STRENGTH
5 Rounds of:
Every Minute on the Minute of:
Minute 1: Empty Barbell SDLHP
MInute 2: Strokes Max Meters Strapless
Minute 3: HSPU Hold with Slow Eccentric (movement downward). You will hold, lower yourself, then kick up to a handstand push-up.
-scale Includes Handstand Holds and overhead dumbbell holds/presses
5-6 min Met-Con Build:
Deadlift building to WOD weight
THE MET-CON
8 Rounds for Time with a 16:00 Time-cap
Single Arm Dumbbell Hang SDLHP
Sprint
* The big focus is making sure you are getting a good hip POP in the SDLHP carry what you learned in the strength into the met-con
THE FINISHER
