Warm-up:
Individual…
Crossover Symmetry
15 Waiter Bows
Group….
Coaches Choice to prep
***On the first day of Christmas my coaches gave to me…..a new strict press PR.
****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):
1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant
Strength and Skill:
Build to a Heavy Single Strict Press
Take 15 minutes to complete.
Fitness:
Ascending Ladder for 10 Minutes:
3 Strict DB Presses, 100 Meter Run
6 Strict DB Presses, 100 Meter Run
9 Strict DB Presses, 100 Meter Run
Performance:
Ascending Ladder for 10 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run
**If raining sub 30 Double Unders for the run.
Mobility:
LAX to shoulders and traps
Roll Posterior
Mash Quads
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