Context: Practice – Why static core work is important
Dynamic Warm Up:
2 min Jump rope, then 3 sets of:
8 Kip Swings
8 Goblet Squats
8 Ring Rows
4L/4R Single Arm Presses
2 Crab Bridges
3 Inch Worms
Skill Practice Warm Up :6 rounds for quality of:
Hollow Hold, 30 secs
Superman Hold, 30 secs
Spend 8 min working on 30 second hollow hold in a super set with Superman Hold 4-6 Sets.
Strength Superset
Front Squat – 7×7
Single arm DB row – 7×16 (8L/8R)
MetCon: “White Men Can’t Jump”
AMRAP 7 mins of:
8 Squat Cleans, 155/105 lbs
16 Box Jumps, 24/20 in
Squat Cleans (Health: 65lb PCL + FSq, Athletic*: 105lb, Performance: 155lb) or 15 DBs (15lb, 30lb*, 50lb)
Box Jump (Health: 12in, Athletic*: 20in, Performance: 24in)
3 rounds for quality of:
20 Banded Tricep Push Downs
20 Banded Good Mornings