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Time to get Flexible!

Have you tried Coach Garrett’s focused flexibility class? Next one is Tuesday at 7:15pm. First class is free!!!! Come and cjeck it out today.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on ring dip and ring muscle up progressions.

Strength: 2-2-2-2-2-2 Deadlift, increasing weight to near max or max

Super Set: 4-4-4-4-4-4-4 Single Arm Half kneeling DB press, increasing weight to near max or max

Metabolic Conditioning: “Split Lip”

7 minutes AMRAP

7 dumbbell deadlifts -two hand
7 dumbbell push press -two hand
30 double unders or 60 singles

Performance: 30/45lbs
Athletic: 20/30lbs
Health: 15/20lbs

Scaling Guide: 4 – 8 rounds.

Scale up the dumbbells to 35/55lbs and 30 unbroken DUs per round if you think you’ll get more than 7 rounds.

Compare to: November 11, 2016

Optional ‘Cash Out’: 30s plank, 25 cal row, 3 rounds

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