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03.22.18

22
Mar

03.22.18

Warm Up:
Two sets of:
Samson Stretch x 10 reps each leg
Reverse Lunges x 10 reps each leg
High Knees x 2 lengths of the gym
One Leg Jumps x 10 reps each leg

One set of:
Scap Push-Ups x 10 reps
Push-Ups x 10 reps
Dive-Bomber Push-Ups x 5 reps
Prone Plank Hold x 60 seconds (on elbows)

Moblity:
T-spine stretch on foam roller x 2:00
Couch stretch x 1:00 each side

Primer: box jump practice
Either use a shorter box or a stack of plates
4 sets of 4 box jumps- it’s all about quality here, not quantity!

  • full hip extension
  • build sounds landing mechanics
  • feet flat on landing
  • knees neutral
  • abs braced
  • eyes/chest up
  • pause at top position momentarily
  • step off box if over 20″

WOD
4 RFT
TGU x 2 each side 53/35
Walking with one KB overhead and one KB at side- 4 lengths of the main gym
KB swings x 15 reps

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