Bottom-to-Top-to-Bottom
We started class with joint mobility warm-up, bottom-to-top-to-bottom. Plenty of circles with every joint, especially in the T-spine.
First, the strength work:
Max Ring Dips 3 sets
Backsquat 3 x 5 (working on that vertical jump base)
Then, progressed to explosive movements coupled with tight core and inversion movements for the metcon.
1-2-3-4-5-4-3-2-1
“Explosive” Burpee (push up and snap into a squat, immediately jump up 90%, rest if feeling fatigued)
Headstand Presses (controlled lowering if you can)
Ryan made great strides with the headstand press by the end of the night! The headstand press engages the core, back extensors, and the necessary tightness required for an eventual silent and still handstand.
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