Sunday

Sunday, June 29

Gymnastics Class 7pm- Venice

Prehab:

10 Scapula Push ups
10 Inchworms
10 Lat activations
Samson stretch/Gristle/Groiners

Warm up:

Jog 400 meters
10 Dumbbell Front Squat
10 Dumbbell Push Press
10 Dumbbell Push ups
30 Second Handstand Hold

Cool down:

Couch stretch
10 Jefferson curls
Calf stretch
Pigeon

Fitness Conditioning:

AMRAP 35 minutes:

Buy in:
50 Sit ups

-then perform as many reps and rounds of:

50 Walking lunges
40 Shoulder taps
30 Wall balls
20 Pull ups or Ring rows
10 DB Hang Power Clean
Run 400 meters

Advanced – REST DAY!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.