Monday (Labor Day) Open Gym 9:30am-12:00noon
Dynamic Mobility & Activation
Two sets of 15 meters forward, then 15 meters backwards of each of the following:
The Crab
Rest 60 seconds
The Crab with Push-Ups
Rest 60 seconds
The Rabbit
Rest 60 seconds
The Panther
Rest 60 seconds
The Cricket
Rest 60 seconds
A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Donkey Kicks to Wall x 10 reps
Interval 2 – Kick to Handstand practice x 45 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
Followed
Two-Three sets of:
Strict Handstand Push Up Negatives x 5 reps @ 50A1
4/2″ inch
C.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 4-5 reps @ 75-80%
D.
For max reps:
Against a 4 minute clock, complete:
Run 400 Meters
Double-Unders x 50 reps
Burpee Box Jump-Overs x Max Reps (24/20″)
Rest 2 minutes; Repeat for 4 sets