Thursday, February 5, 2015 – The Brand X Method

Thursday, February 5, 2015

5
Feb

Thursday, February 5, 2015

Warm up
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

Skill
Correct position for the catch

Prep
2x
10 cossacks
10 ring rows

Workout
Partner Row and Run

Varsity and JV
For 20:00
one partner runs 400, other partner rows rows for cals
Score total cals

Novice and Beginner
For 15:00
one partner runs 400, other partner rows rows for cals
Score total cals

Skill
5:00-10:00
Planche progressions

Beginner
Planks

Mobility
T spine smash
pigeon stretch

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