Friday, July 6, 2018

WARM UP

Joint Prep for 15 minutes

A.

WARM UP

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

Deadlift x 8 reps  155/205 lbs
Run x 400 meters

IN remaining time, do as many db push press as possible (choose a weight at which you can do at least 10 unbroken

Rest 2 minutes