Friday, December 2

Friday

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% THEN 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# Row (Calories) 1-minute rest

*Rx standard for female athletes; -14lbs Wall Ball, 53 lbs Barbell skills *20'' Box Jumps is the standard for both male and female athletes.