Warm Up:
Foam Roller - Free Element
L-Spine, T-Spine, IT-Band, Flexor wad
Executive Stretch (External Rotation)
Quad Position (Joe's Favorite...or is it Rob's...huh wierd?!?)
Shoulder Mobility:
Burgener Warm Up x3
Pass Throughs x10
Pull Up Practice - 2 max attempts
Hip Mobility:
Samson Stretch x12 steps, Leg Swings (Straight & Lateral x12)
Air Squat x25 (Ball Target)
Pigs on skates
Buy In:
30 second plank holds x4 (suspend body in plank position supported by elbows and balls of feet)
W.O.D.
**Kettlebell Swing x21
**Air Squat (Med Ball for Depth) + Target Touch x15 (set ring up 15" over your reach, squat to ball for depth then explode from bottom position and touch hanging target)
**Hand Release PushUp x9
5 Rounds for Tx
Stay strong!
-Johnny
No comments:
Post a Comment