April 12

Sunday, April 12

Ryan Iwamoto moving 185 no problem (photo credit Pat Sheridan)

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

Warmup

400 meter Jog
2 Rounds:
10 Pike Sit ups
10 Wall Squats
10 Ring rows
5 Burpees

Cool Down

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

Conditioning

2 rounds for time of:
34 Push-ups
34 DB Deadlifts
34 Box jumps
34 DB Hang Power Cleans
34 DB Push Press
34 Pull-ups
**Run 50 yards after each exercise**
-35 min cap-

Notes: Prescribed is 35/25 dbs and 24/20” box. Scale to allow for continual movement!