Thursday, October 6, 2016

Prehab

Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell

Warmup

Strength

Every 90 seconds for 18 minutes (4 rounds)
Round 1: Handstand Walk for 60 seconds (max distance for advanced, work on turn around)
Round 2: 20 Shoulder Taps
Round 3:  45 second handstand hold, nose and toes against wall

Notes: Do shoulder taps in plank if you cannot do them against the wall.

Conditioning

18 minute EMOM:
Min 1: 12 Dumbbell Snatches
Min 2: Box Jumps
Min 3: Calorie Row

Notes: L1: 15/10, 8 box jumps 12/8”,10/8 calorie row
L2: 25/20, 10 box jumps 20/12”, 12/10 calorie row
Rx: 50/40, 12 box jumps 24/20”, 15/12 calorie row
Rx+: 70/50, 15 box jumps 24/20”, 20/15 calorie row

Cool Down