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MONDAY 180716

Warm-up: Individual… Bike or Row Crossover Symmetry LAX to Pecs and Traps and Scaps Group… 10 Dislocates 10 Push Ups 10 Scorpions focusing on opening up chest/shoulders 30 Sec Plank Hold at the top of a push up Bear Crawl Down Backwards Bear Crawl Back…

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SATURDAY 180714

Warm-up: Individual…. Run or Row Crossover Symmetry 10 Hollow Rocks Group… 200m Jog Abmat pizza game for 1 minute (Abmat or 10# plate) Partner Leap Frog Down and Back Downward Dog to open up Hamstrings and Calves Upward Dog 10 Scorpions 10 Push ups 10…

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FRIDAY 180713

Warm-up: Individual… Cardio of your preference Front Rack mobility work (ask coach if needed) 12 Dislocates Group… 200m Jog Downward Dog Upward Dog Kneeling Wrist mobility Spend 1 minute each side in Spiderman Pose 10 Squats 10 Scorpions Review the Front Squat Positions Take 6…

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THURSDAY 180712

Warm-up: Individaul…. Row or Bike Crossover Symmetry 12 Dislocates Group… LAX to Pecs and Shoulders LAX to Traps LAX to Plantar Fascia Bear Crawl Down 2 Wall Walks Backwards Bear Crawl Back 10 Push Ups Review the Strict and Push Press   Strength and Skill:…

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WEDNESDAY 180711

Warm-up: Individual… Cardio warm up of choice Crossover Symmetry Accumulate 30 medium weight swings with a KB Group… Foam roll Hamstrings and upper back Mash Quads on a roller LAX to Plantar Fascia Ostrich Walks Down High Knees back Pigeon Stretch each side 10 Squats…

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TUESDAY 180710

Warm-up: Individual… Cardio of choice for 2 minutes to warm up the body Crossover Symmetry LAX to Traps and Shoulders Group… 15 Dislocates 15 Good Mornings 15 OH Squats 10 Scorpions focusing on opening up Shoulders Pigeon Stretch Accumulate 1 minute in bottom of the…

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MONDAY 180709

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Lat/Shoulders Group… 200m Jog Samson Lunges Down 10 Squats Bear Crawl Back 5 Strict Pull ups 10 Push ups 10 Jumping Spiders Downward Dog 10 Scorpions Discuss workout and movement standards Run through at 10% of reps…

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SATURDAY 180707

Warm-up: Individual… Row or Bike Foam Roll Pigeon Stretch Group… 200m Jog 5 in Place inch Worms 10 Push Ups 45 Sec Spiderman Pose holds rolling in hips 10 Jumping Lunges on each side Downward Dog and Upward Dog 1 minute bear crawl hand slap…

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FRIDAY 180706

Warm-up: Individual… Row or Bike Crossover Symmetry LAX to Traps and Shoulders Group… Samson Lunges Down Ostrich Walks Back 10 Squats Butt Kickers Down Zombie Walks Back 10 Jumping Spiders Bunny Hops Down High Knees Back Review the Hang Clean   Strength and Skill: Every…

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THURSDAY 180705

Warm-up: Individual… Foam Roll Quads and Lats Bike or Row for 2 minutes Crossover Symmetry Group… 200m Jog 15 Dislocates 5 Inch Worm Pushups Spiderman Position holds for 1 minute each side working into the hips 5 Burpee Pull Ups 10 Push ups 10 Scorpions…

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