Stages of Mobility(Short Version)
9 Mins Mobility
Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)
-6 rounds on each station.
-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 1)
12 mins TC
5 reps@ 55%
5 reps@ 65%
5 reps@ 75%
3 reps@ 85%
1+ reps @ 95% 1RM Overhead Squat
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
*Rx standard for female athletes;
-14lbs Wall Ball, 53 lbs Barbell skills
*20'' Box Jumps is the standard for both male and female athletes.