• Daniel LaPointe

Friday, November 25


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)

Front Squat (5 * 3 )

Warm up with empty bar or kettlebell. Working sets at 85% of 1 Rep max.

Bear Complex (1 * 1 )

Power Clean Front Squat Push Press Back Squat Second Push Press

Increase weight each set only if good form.

The Lincoln (Time)

3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75/45 30 Box Jumps, 24/20" 30 Push Press, 75/45 30 Push-ups 30 Hang power cleans, 75/45

Rx+ 30# wallball, 30/24" box jumps, HRPU, 95/65


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