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.
Two sets of:
Handstand Push-Up Negative x 5 reps @ 30A2
Rest 90 seconds, then. . .
For 2 minutes:
Strict Handstand Push-Ups x max reps
One set of:
Reverse Snow Angels x 40 reps @ 1010
Rest 60 seconds
Wall Slides x 20 reps @ 1211
*During the 2 second pause at the bottom of the Wall Slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
B.
Every 2 minutes, for 12 minutes, complete (6 sets):
*Set 1 – Jerk x 3 reps @ 75%
*Set 2-4 – Jerk x 2 reps @ 80%
*Set 5-6 – Jerk x 2 reps @ 85%
Please use blocks.
C.
Five sets of:
Back Squat x 2-3 reps @ 85%-88%
Rest 90 seconds
D.
Three sets for times of:
Assault Bike x 30/20 calories
135/95 lbs Overhead Walking Lunges x 20 steps
Rest 3 minutes