April 5

Sunday, April 5, 2015

Prehab:

Gristle/Groiners, 1 minute each
Downdog ankle stretch, 20x
10 Wall extensions
15 Scapula Push ups
Cat/Cow stretch, 10x
Leg swings, 10 each direction

Warm-up:

1 minute Single unders
50 ft Bear Crawl
50 ft. Ape Walk
10 Pike Sit ups
10 Jumping squats
10 Ring rows
2 minutes Double under practice

Cool down:

Doorway stretch, 30 seconds each
Straddle stretch, 1 minute
Calf stretch, 30 seconds each
10 Wall extensions

Fitness Conditioning

35 minute Amrap:
10 Strict Pullups or Ring Rows
10 Man Makers
150 foot Bear Crawl
35 Situps
40 Double Unders
500 meter Row

Notes:  Prescribed is 35/25 Dbs and strict pullups.  Scale to allow for continual movement.  One rep of a man-maker consists of a pushup, row each arm, then squat clean thruster.

 If needed, perform a deadlift, power clean, front squat and push press.