Margaret  16.1  EdgeMatic Images

Margaret
16.1
EdgeMatic Images

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Overhead Rib mobilization

Health
A. Three sets of:
A1. Bench Press x 8-10 reps @ 30X1, Rest 45 seconds
A2. Pendlay Row x 10-12 reps, Rest 45 seconds
A3. GHD Sit up x 10, Rest 45 seconds
B. 30s work : 30s rest x 10 (5 each)
Wall Ball
MB Slams
Classic:
A. Three sets of:
A1. Bench Press x 3-5 suggested loading 70%, 75%, 80%, 85%, Rest 45 seconds
A2. Pendlay Row x 10-12 reps, Rest 45 seconds
A3. GHD Sit up x 10, Rest 45 seconds
B. 30s work : 30s rest x 10 (5 each)
Wall Ball (20/14)
MB Slams
C. Mobility = Foam Roll