Prowlers & Hatha Yoga

Morning session at CFSG

Prowlers 270#
3 x 50m prowler + 200m

1:37 / 2:06 / 1:58

Then:

Bar work:

• strict pull-ups (OH grip) 1 x 5
• dead hang + scapula retraction (3 x 5 reps)
• swing (3 x amrap)
• "pull and hold" (3 x amrap)

Supplementary Set B

TTB (2 sets amrap then continue to accumulate minimum 15 reps)

4 - 4 - 3 - 3 - 5

GHD half-ROM sit-ups

2 x 20 (10 lower half / 10 upper half each set)

Evening Hatha Mixed yoga class (60mins)

Inversions and Arm Balances focus:

• Crow Pose
• Headstand
• Side Crow Pose
• Shoulder Stand

50P_+_200m

prowlers

supplementary_work

skills_practice

hatha_yoga