Posted: January 15, 2018 in Uncategorized

Holiday schedule 6&9am and 4&5pm

Warm Up A

Hip Rotation + Hip Lift x 10 ea

Fencing Stretch x 5 ea side

TRX Dynamic Plank x 20 reps

◦ Banded OH stretch + OHS x 10

Side Plank + Adduction x 20 ea

▪ 3 rounds

Strength

  • Front squat x 8 emom 8 min
  • Min 1,2,3 55%
  • Min 4,5,6 65%
  • Min 7,8 75%

Conditioning

  • 20 kb swings
  • 10 pull ups
  • 400 m run
  • 5 rounds

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