Wed – 1-2-13 – Deload Week – Day 3

Tue 1-1-13 – Deload Week – Day 2
December 31, 2012
Thu – 1-3-13 – Deload Week – Day 4
January 2, 2013

Wed – 1-2-13 – Deload Week – Day 3

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Spend some freestyle time before class on the different mobilization techniques shown in the above video

Warmup:
Spend 5-10 minutes working shoulder and hip mobility on your own then
3 Rounds not for time:
5 pullups
20 doubleunders
30 sec calf & ankle stretch each leg
10 x “Traffic Lights
16 lunge steps – trunk rotation at bottom
 
Skill: Doubleunders
 – Work on doubleunder proficiency for 15 minutes.  This is a great chance to attack a weakness specifically if this is something that routinely keeps you from “RX’ing”
 
Conditioning: 
50-40-30-20-10
Double unders
Abmat situps
 
Cool Down: Minimum row 750m at an easy pace and roll out shoulders and calves
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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