Dynamic Mobility, Activation and Warm-Up
Upper Body Warm-Up Series x 10 repetitions for each drill
and then …
If you have a pec stick or thigh master then start the video at 1:32 and perform the following:
Three sets of:
Pec hold x 15 second hold close to the body + 15 seconds hold away from the body
Rest 30 seconds
If you don’t have a pec stick, then start the video at 3:44 and perform the following:
Three sets of:
Med Ball Pec Hold (thru forearms) for max contraction x 100′ walk
Rest 30 seconds
A.
Take 15 minutes to build to a heavy Shoulder to Overhead.
B.
Two rounds for time of:
30 Calorie Ski-Erg
Sandbag Walk x 80 feet with 3 Burpees every 10-feet
6 Ring Muscle-Ups
35-49: 150/100 lbs sandbag
50-54:
100/75 lbs sandbag; 4 Ring Muscle-Ups
Rest until fully recovered and then. . .
35-49:
Two rounds for time of:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Handstand Push-Ups
10 Burpee Box Jump-Overs (48″)
50+:
Two rounds for time of:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Handstand Push-Ups
10 Burpee Box Jump-Overs (36″)
You can tie your boxes together to create the needed height for the box jump-overs. We are just trying to create something that forces you to jump/pull yourself over (think the cheese curd event from the 2017 individual event)
C.
Paddleboard, Bike, Ropes Course, etc