FRIDAY, APRIL 19TH Performance Warm-up 3 easy rounds of: Run 400m 10 dumbell strict presses 10 goblet squats with 2 second pause at bottom Spend 10 mins AFTER your workout stretching any …
Thursday, April 18th
Optional Conditioning Swim, bike, run, or row for 40 mins at a conversational pace …
Wednesday, April 17th
Wednesday, April 17th Performance Warm-up 5 easy rounds of: 10 banded lat pull downs 10 DB snatches 10 calories on rower Strength 45 degree Incline DB Bench Press 5 sets of 8-12 reps. …
Tuesday, April 16th
Tuesday, April 16th Performance Warm-up 5 easy rounds of: 15 air squats 5 strict pull ups 100m run Spend 5-10 mins practicing your kipping or butterfly pull ups. Strength …
Monday, April 15th
Monday, April 15th Performance Warm-up Start with 5 mins on an air bike 3 sets of handstand practice. On the wall, or free standing. 30 seconds max each set, and you determine the rest. …
Saturday, April 13th
Saturday, April 13th Performance Warm-up "5 mins on rower 3 easy rounds of: 20 arm circles each way 20 walking lunges with BIG step and touch hands to ground on each rep 10 box step …