Connor programming week 1 day 2

Tuesday:

Buy In:
3x
1:00 Flossing the hamstring banded stretches
1:00 triangle pose
1:00 psoas on the swiss ball if you have one
1:00 1:00 Happy Baby stretch
20 unloaded good mornings

Wod:

21-15-9
bar facing burpees
42-30-18
box jumps @ 24
63-45-27
air squats

23:39

Cash Out:
5 x
1 minute happy baby stretch
5 minutes of ice on the hamstring
1 minute reclining big toe pose
5 minutes of heat on the hamstring

New Start---Connor Programming

10 unloaded good mornings
Flossing the hamstring banded stretches
1:00 bird of paradise stretch
1:00 pigeon stretch
1:00 triangle pose
10 unloaded good mornings
1:00 low lunge focus on pushing hip forward
1:00 internal rotation stretch

Wod:

5 rounds

amrap in 4 mins
3 ring dips
5 C2B pullups
7 push press @ 75#

1 minute rest between amraps

15 rounds on the dot...

Cash Out:

3x
1:00 happy baby stretch
1:00 k star couch stretch
1:00 pigeon

50 minutes alternate ice and heat on the back ... rotate every 10 mins end on ice

That amrap was like a JT so you couldn't stop moving...CTB pullups were the bottleneck (part of it is my pullup setup where I REALLY have to whip the hips to get the height to get it done. )