• Daniel LaPointe

Friday, September 30


9 Stages of Mobility

9 Mins Mobility -6 rounds on each station(20 on/10 off) -Skills that don't require switching will be done 6 rounds straight. 1) ''Sink in between the shoulders''. Either on the wall or by using a box. 2) Roller foam = Lower back and Thoracic spine stretch. 3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)

Overhead Squat (1 x 3)

*12 mins Time Cap to finish your work. 5 reps @55% 4 reps @60% 4 reps @65% 3 reps @70% 3 reps @75-80% 3 reps @80-85% Then HEAVY 3's *Full ROM and controlled 3 reps

5k Row (Time)

Max Effort 5k Row


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