Thursday, December 6, 2018


Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to four rounds of six minute mini sessions.  We call this match day.  Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest.  The first round will be a warmup round of calisthenics.  Shake off the cold and get 'er done..

Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks

Period 2 
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps

Period 3
10 BB Clean and Front Squat

10 Jump Squat
20 Crunch

Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees

Cool down, have a nice day... El Rey always.. 

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