Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Hollow Rocks
Group…
200m Jog
15 Dislocates
10 Good Mornings
Bear Crawl Down
Backwards bear Crawl back
10 Yoga Push ups
45 Sec Handstand hold or 3 Wall Walks
Review the Strict Press
***On the 6th day of Christmas our coaches gave to you, a new strict press PR and a chance to dance with Karen.
Strength and Skill:
Five or Six sets of:
Shoulder Press @ 2 sec descend
Rest 2 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Take 14 minutes to complete.
Fitness:
5 Rounds for time:
100m Run
5 Burpees
10 Goblet Squats
14 minute time cap
Performance:
“Karen”
150 Wallballs for time. (20/14)
Mobility:
Mash Quads
LAX to Glutes
Roll Posterior
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