WARM UP
MOBILITY ROUND
5 Up Dog to Down Dog
6 90/90 Hip Rotations
:30 Forward Fold
:30 Quad Stretch
Into…
2 ROUNDS
4 Push Up to Down Dog
4/4 Moose Antler
8 Tuck Ups/V Ups
8 DB Strict Press
8 Kip Swings
200M Row
WORKOUT
EVERY 5:00 x 5 SETS
500/400m Row
15 DB Shoulder to Overhead (50/35)
15 Toes to Bar
-Rest w/ Time Remaining-
(Score is Slowest Set)
EXTRA CREDIT
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Double Under or Single Under Flight Simulator*
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Complete the set of Double/Single Unders unbroken. If a set is failed, start again from the beginning of that set. Rest between sets as needed.
(Score is Time)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
10/10 Single Arm Seated Arnold Press
-Rest :30-
Max Reps Banded Tricep Extensions
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)