Iron Flex

1-3 Rounds :20 Static Side Pillar Hold - Right 3R / 3L Pillar Hold Alternating Hand Reach :20 Static Side Pillar Hold - Left 10y Spiderman Crawls W/ Elbow To Drop 2R / 2L Spiderman To Lateral Flexion And Extension 10y Knee Hug To Horizontal Lunge Twist

1-3 Rounds 5 Scapula Depression 2R / 2L Child's Pose Progression 1 2R / 2L Leg Cradle Lunge w/ Lateral Flexion and Extension 5 Strict Pull Ups

1-3 Rounds: :25 Ipsilateral Dead Bugs 3R/3L 5 Sec Side Pillar Hold Hip Drop And Reach 15 Hip Bridge 2R / 2L Captain Morgans* 5 High Knee Squats *1 Rep = R/L Up And Down, and hold top position for 1 long breath

1-3 Rounds :25 Static Pillar Holds :15 R / :15 L Cpt Morgan With Vertical Support :25 Active Foot Isometric Hold - Dorsiflexion 10y Leg Cradle Lunge Twist w/ Drunk Step :25 Active Foot Isometric Hold - Plantar Flexion 2 Seesaw Walk To Vertical Jump - R/L + 1 Jump = 1 Rep

1-3 Rounds :20 4 Way Dead Bugs 3 Inch Worm Hands Only 5R / 5L Swinging Gate 10y Spiderman Complex w/ a Horizontal Rotation :30 R / :30 L One Arm Banded Lateral Raise

60y Jog* :25 Goblet Squat Static Hold ** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lunge With Lateral Flexion And Extension*** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lunge W/ Back Heel Touch*** 2 Ninja Roll Up To Vertical Jump 2R / 2L Leg Cradle Lateral Lunge W/ Twist*** * 30 Yards Out, 30 Back. You Know The Drill Shuffles, Skips, Strides, Get Loose ** Start conservative aka LIGHT! We will be progressing as we go *** Breath Scheme! 1 Long Drawn Out Breath

Rest Day

For Completion