31 Oct 14

Conditioning:

4 rounds of:

  • Sandbag Get Up X 4 each side @ 60#/40#
  • Floor Press X 10 each side @ heavy, yet manageable
  • Weighted Box Step Up X 10 each leg @ heavy, yet manageable @ 20″ box
  • Ring Row X 10
  • Rest X 1:00

Corrective/Mobility:

3 rounds of:

  • Windmill X 5 each side @ heavy, yet manageable
  • Y, T, L X 5 @ 5#/2.5#
  • Pigeon Lunge X :30 each leg

Any additional time may be spent on smashing out your gnarly bits.  Ask your coach if you are not sure!

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