May 10

Sunday, May 10, 2015

Prehab:

Theraband routine
Fire Hydrants, 10 each direction
10 Lat Activations
10 Scapula Push ups
Samson stretch, 30 seconds each
Ankle mobility, 1 minute

Warm-up:

2 minutes Double under practice
5 Inchworms
10 Burpees
15 Mountain climbers
20 Sit ups

Cool down:

10 Wall extensions
Couch stretch, 1 minute each
Straddle hold, 2 minutes

Conditioning:

Complete as many rounds as possible in 12 minutes of:
10 Burpees
50 double-unders

Complete as many rounds as possible in 12 minutes of:
200 meter Run
30 Situps

Complete as many rounds as possible in 12 minutes of:
15 Russian Kettlebell Swings
5 Wall Walks

Notes:  Prescribed is 70/55 for advanced or 55/35 for fitness for the kb swings.  Scale the double unders to 150 singles or 1 minute of practice.  Situps are abmat with feet in butterfly.  Scale the wall walks down in reps and/or range of motion to allow for quality movement standards.