Announcements:
-MLK Federal Holiday Schedule: Classes- 5am, 6am, 7am, 4:30 pm Open Gym- 9:30-10:30am (Childcare)
Warm-up:
Individual…
Foam Roll
Banded Lats and Shoulders
Group….
12 Dislocates
5 Inch Worms in place
10 Push ups
10 Scorpions (open up shoulders/chest)
:45 Handstand hold
Review the Push Press
10 Dip and Drives on the wall keeping butt and back on wall
Strength and Skill:
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
Take 15 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Presses
15 Russian Kettlebell Swings
200 Meter Run
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders
Mobility:
LAX to shoulers/traps
Roll Posterior (hamstrings/IT Bands)
Banded Shoulders/Lats
Leave a Reply