Friday, July 6, 2018


Joint Prep for 15 minutes



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