Mobility: Hip Mobility
Skill Practice Warm Up: Turkish get ups (minimum of 5 per side with your heaviest weight)
Strength: 3-3-3-3-3 Front Squats (5 sets of 3, increasing load for each set)
Super Set: None
Metabolic Conditioning: Year End Goal Testing
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con.
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
Log your results online by clicking here.
Compare to: September 9, 2015
Coaching Tips: Try to pick one Strength movement, one Gymnastic, and one small Met-Con.
Optional ‘Cash Out’: DCF Newbie or “Baseline”