Friday, June 22, 2018


10 minutes of joint prep

FM Dragon Pearl warm up for shoulders and hips (about 10 min) Include a bit of partner work

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. On a 4 minute clock x 3 sets
Run x 400 meters
Double-Unders x 50

IN remaining time, do as many push press as possible- (75/115 lbs)

rest 2 min