Optional Conditioning Swim, bike, run, or row for 40 mins at a conversational pace …
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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 …
Friday, April 12th
Friday, April 12th Performance Warm-up 5 slow rounds of: 10 empty bar overhead squats with 2 second pause at bottom Run 200m 10 hang power cleans with empty bar Spend 5 mins stretching …