Warm Up: Joint Mobility/Dynamic Strength/Conditioning: Every 3 minutes for 24 minutes perform the following: Even Rounds: 3 DxKB Floor Press 15/12 Air-powered Calories 14 Alternating Russian/American Swings Odd Rounds: 1 Bench Press 15/12 Air-powered Calories 14 Alternating Russian/American Swings C...
Warm-up: Joint Mobility/Dynamic Strength: Gymnastics Class, focus on handstands/hand balancing Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
Warm Up: Joint Mobility/Dynamic Conditioning: 30 Alternating KB SuitCase Lunges Right Arm 30 Meter Row 30 Ground to OverHead (115/75) 300 Meter Row 30 Alternating KB SuitCase Lunges Left Arm *The Suitcase lunge weight is up to you but be sure to choose a weight that will allow for quality movement C...
Warm Up: Joint Mobility/Dynamic Strength: Work up to a Heavish set of Single or set of three on Back Squat There is no time restraints on this just squatsomewhere between 1-3 reps in your final set with a heavy load for the day. Conditioning: 15 Minute AMRAP 5 PullUps 10 PushUps 15 Air Squats Cool D...
Warm up: Joint Mobility/Dynamic Conditioning: 3 Rounds 10 Renegade Rows (5R/5L) 53/35 10 HSPUs 10 PullUps 10 WallBalls 10 Box Jumps 24/20 Cool Down: 3-5 Min of Light Monostructural