Saturday 03.10.2018

Warm Up – 15 mins total ( to be completed with 7-10 minutes rest before your heat)

  • General
    • 50 single unders
    • 50 double unders (or single)
  • Flexibility
    • Foam Roller
      • Calves
      • Adductors (inner thigh)
      • Thoracic spine (upper back)
    • Calf stretch
    • Couch stretch
    • Bottom of squat hold 1 min
    • 15 Air Squats
  • Specific Movement Prep
    • PVC Pipe
      • 10 Pass throughs
      • 10 Behind the neck wide grip presses
      • 10 Back Squats
      • 10 Overhead squats
    • Pull up Progression (on Rings or Bar)
      • 10 Turtle Giraffe
      • 10 Dynamic kips
      • 5 Pull ups
      • 3 Muscle ups
    • Metabolic Prep
      • 2 x Through
        • 30 Singles or Double unders
        • 5 OHS with empty bar
        • 1 Ring Muscle up or 3 pull ups
        • 6 Alternating DB Snatch
        • 1 Bar Muscle up
    • Rest 7-10 mins before workout

Jay
Jay