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Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: pigeon and superman – 90s each

Health and Fitness
A. Five sets of:
A1. Walking Lunges with Dumbbells x 20 steps
(weights should be heavy – a challenge to finish all 20 steps), Rest exactly 45 seconds
A2. Push-Ups x 15-20 reps, Rest exactly 45 seconds
A3. Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged), Rest exactly 45 seconds
A4. 1/2 TGU x 6-8 reps each, Rest exactly 45 seconds

Note: this is all that is being done today. You may wonder what there is no formal “conditioning”, you will know why when completed 5 sets. With any extra time, work on mobility as needed with your coach.
Classic:
A. Five sets of:
A1. Walking Lunges with Axel Bar in front rack x 20 steps
(weights should be heavy – a challenge to finish all 20 steps), Rest exactly 45 seconds
A2. Push-Ups x 15-20 reps @ 20X1, Rest exactly 45 seconds
**Note: if you can do Handstand Push ups – complete 5-6 here instead of push-ups
A3. Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged), Rest exactly 45 seconds
A4. TGU x 5 reps each, Rest exactly 45 seconds

Note: this is all that is being done today. You may wonder what there is no formal “conditioning”, you will know why when completed 5 sets. With any extra time, work on mobility as needed with your coach.
C. Mobility = Foam Roll