Warm-up: Partner-up – 2 min – one partner performs 10 perfect push-ups while the other hangs from the rack while maintaining in a hollow body position Mobility: Shoulder distractions, [...]
Warm-up: Dots 2x, Spidermans, walking quad stretch, duck walk down & bear crawl back Mobility: Lax ball to glute 1 minute each side, Single leg flexion with ER bias (BSL pg 304), Russian [...]
Warm up: 3-in-3 of: Air squats, Grasshoppers & Sit-ups (that’s right… a little hair of the dog that bit ya) Mobility: Banded shoulder distraction complex, Lats roll out or smash [...]
Warm-up: Roxanne – To the song “Roxanne” by The Police; continuous jumping jacks, do 1 burpee every time you hear the name “Roxanne” Mobility: Single Leg Flexion (BSL pg 304), Super Front Rack, [...]
Warm-up: 15 Burpees – then, coach-led as a group: 10 per side bird dogs 10 per side fire hydrants 4 three-second hold superman Mobility: Static spiderman holds, Barbell calf smash (BSL 379), one [...]
18 Minute AMRAP of: 25 Burpees 25 Wall Balls 25 KB Swings 25 Toes to bar 50 Double-unders Every 3rd minute, run 200m as a group. Complete the items in any order, start anywhere. Get work in! [...]
Warm-up: Partner up for 3 minutes – one partner performs 10 wall balls while the other bar hangs Mobility: Sink Mobilization (BSL pg. 271), thoracic spine roll out, gap and smash (pg. 363) [...]
