Sunday!

Sunday, February 9, 2014

Yoga 8pm at Venice– Sign up HERE

Mobility:

Wrist mobility
Hip extensions w/ band
External rotation w/ Theraband

Warm-up:

2 minutes Double unders
5 Inchworms
15 Jumping squats
30 second handstand or plank hold
2 minutes Double unders

Agility:

5 Rounds, alternating between movements:
6 Speed Skater Hops for distance (3/side) – DEMO
50 meter Bear Crawl

Conditioning:

For time:

50 Double Unders
50 Deadlifts (135/95)
50 Tuck ups
Row 50 Calories
50 DB Snatches, alternating from floor (35/25)
50 Walking Lunge steps
50 DB Push Presses (35/25)
50 Jumping Pull ups
50 DB Cleans, from below the knee (35/25)
50 Lateral Burpee over the barbell
50 Double Unders
-40 minute cap

Notes:  The goal is continual movement without too many breaks so scale loads and reps as needed! 

Cool down:

Roll out IT band
10 Wall extensions
Straddle stretch, 2 minutes

Happy Sunday!