Thursday, May 25th 2017

Warm-Up/Movement Prep:

Row/Jog – 5 minutes @ easy pace

Foam Roll – 5 Minutes

·       Thoracic Spine

·       Lats

·       Glutes/TFL

·       Quads

Wrist Mobility Work x 1 minute

 

Strength/Conditioning:

4 x 10m Bear Crawl/10m Crab Walk

Then:

4 x 20m Walking Lunge + 10 x Jump Squats

Then:

Burpee Pull-Ups  – 3 x 10 – Rest 2 minutes between sets

Then:

3 Blocks of:

2 minutes - KB Headcutter/Halo -16kg/12kg

Rest 1 minute

Then:

3 Blocks of:

1 minute – Deck Squat/Ball Slam Combo

Rest 1 minute

Then:

Frog Hops

40m-30m-20m-10m-20m-30m-40m

Rest 30 seconds between rungs