Friday, June 15, 2018

WARM UP

10 minutes of joint prep

FM Dragon Pearl warm up for shoulders and hips (about 10 min)

A. Every 3 minutes: Check progressions for number of sets

HSPU - advanced 2-3 reps x 6 sets (CF style or gymnastics style)

INtermediate: 4-5 reps x 5 sets

BEginner: A- FRAME x 6-8 x 5 sets

B. Every 4 minutes x 4 sets:

Back Squats @ 00x0 x 12 reps

Sprint 100 meters

BB Push Press x 8 75/105

Burpees x 12