Saturday, September 30, 2023

9/30/2023

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility, foam roller, and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.  Wrestling season is coming, we hope!!..

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers 
bent over rows

25 yd bear crawl 

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.


Cool down, have a nice day.. EL Rey and Manny always...


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