Saturday, January 16, 2016

 Sunday Fundays with Diso kick off this weekend with a trapeze class! Contact David if you are interested in joining.

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Great work to everybody who lifted last night. Plenty of PR’s all around!

Prehab

Hold Bottom of squat 2 min
Foam Roll Thoracic Spine
Upward dog stretch
10 wall extensions

Warmup

5 min free mobility- Lats, shoulders, hips

2 rounds
Run 200m
8 kip swings
6 med ball cleans
4 wall walks

Strength

EMOMx10
Odd: 10 Overhead Squats
Even: 50 Double unders

Conditioning

“Team Power Drill”
Teams of two, 3 Rounds each of:
5 HSPU
10 Power Clean
15 Burpees
20 KBS
25 Wall Balls

Notes: one athlete completes a full round while the other rests, then switch. If you cannot do a handstand push-up scale to feet on top of a box or pike pushups on the ground. Suggested weight on the Skill OH squats 95/65. Rx weights for Power Clean 135/95, KBS 53/35, Wall Ball 20/14

Cool Down

Banded hamstring stretch
Foam roll Lats
Accumulate 2 min hang on bar

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