7.10.14 Training Session, Recovery

Workout 
15m Bear Crawl every 30 sec for 5 min 
Then:
2x Lunge Matrix (360 deg), go for a stretch in each position
Looks like…
12/12, 10/2, 9/3, 7/5, 6/6, 7/5 (crossover), 2 rounds
Then:
8x (20s Alternating Superman + 1x Quick-up + 10s Rest)
Then:
8x (10s High Knee Run + 10s Iso-Squat + 10s Rest)
Then:
P1 10x DB Goblet Squat (2 points of contact) + 10x Push-ups 
P2 Box Back Static Hold for duration of squats and push-ups
Switch, 4 rounds
Then:
Hell Option
10-9-8-7-6 KB Snatch, left and right
Perform 20x Split Jumps between each rung
Then immediate 4 rounds of
5x Double-Squat Wall Ball @ 14/10 +
200m Sprint (100m out, 100m back)
OR
Heaven Option
12x Alternating Bulgarian Bag Halos +
12x Prone Jack Knife (on Swiss Ball) +
12x Kick Toss (into wall) +
ME Hollow (on back), feet remain on floor
4 rounds
Then:
Cool Down with Couch and Hip External Rotator Stretches
 
 Coach’s Comments
N/A
 
Photos
The Inverted Hollow was tough and most of our athletes were not able to do it. What that means is we'll be doing this more and more. Just from demoing and doing a few before my workout I am really sore. So even for me it was eye opening.

The Inverted Hollow was tough and most of our athletes were not able to do it. What that means is we’ll be doing this more and more. Just from demoing and doing a few before my workout I am really sore. So even for me it was eye opening.