7/7/16

7/7/16
Warm-up
Double Under practice for 3 minutes (shoot for 20-50 unbroken double unders). Then complete the following:
2 Rounds:
9 Push-ups
9 Samson stretch
9 Squats
9 Bicep curl
9 DB Shoulder Press
Group: Hip Mobility
Metcon 
50 Cal Bike/Row, 25 Dumbbell Bench Press
40 Cal Bike/Row, 20 Dumbbell Bench Press
30 Cal Bike/Row, 15 Dumbbell Bench Press
20 Cal Bike/Row, 10 Dumbbell Bench Press
10 Cal Bike/Row, 5 Dumbbell Bench Press
Scaled-30’s/20’s
Rx – 45’s/30’s
Mobility
10 Min Row/Bike
Banded ankle stretch 4min
Calf Rollout 4-6min
Active Squat Hold 90 sec
Couch Stretch 4min
Quad Rollout 8 min
1 min Hanging Hollow Hold
Lat Rollout 4-6 min
Trap Smash 4-6 min

 

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