ESC : 027 Mobility

Warm-up:

10min easy Bike

3x5 CARs of each:

Neck, shoulders, elbows, hips, knees, ankles. 

Work:

20min AMRAP Get-up off the floor as many different ways as possible as many times as possible without using your hands or arms. 

Then

10min Third world squat break as minimally as possible or hold unbroken

Flow:

Player will warm up and find range of motion in each of the listed joints. Using a mat or soft floor start laying down and get to your feet without using your hands. You may cross cross legs, deck squat, or Kip to standing. Player with finish and immediately move into a 10min third world squat, placing emphasis on the feet being flat and getting the spine to straighten. As they loosen up they may adjust feet or twist torso around but should try their best to remain in the bottom of a squat for the entirety of the time.