EdgeMatic Images

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 and Fitness
A.Three sets of:
A1. Pull ups X 4-6, Rest 60 seconds
A2. GHD Sit up x 15-20 reps, Rest 60 seconds

B. 2 rounds of;
1 min wall ball
1 min DB push press (35/25)
1 min box jumps
1 min HS hold on wall
1 min rest

Classic:
A.Four sets of:
A1. Pull ups – 2 weighted (DB in feet) + 4 Deadhang + 4-6 Kipping, Rest 60 seconds (if pull ups are not your thing then work on a progression provided by coach X 4-6 reps)
A2. GHD Sit up x 15-20 reps, Rest 90 seconds

B. 2 rounds of;
1 min wall ball
1 min DB push press (35/25)
1 min box jumps
1 min KB SDLHP (swinging style, KB does not touch ground) (55/35)
1 min HS hold on wall
1 min rest

C. Mobility = Foam Roll