Monday, April 13, 2015

Prep
3x
10 m square bear crawl
Forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of squat

Deadlift
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5-7

“Hazel”
Two measures:
TimeNumber of breaks

Advanced 3x
10 supinated ring rows
10 bandy pull aparts
10 strict KTE

Intermediate
3x
8-10 supinated ring rows
10 bandy pull aparts
8-10 strict KTE

Beginner
2x
6-10 supinated ring rows
10 bandy pull aparts
6-10 strict KTE

Mobility
shoulder distraction
calf smash
couch stretch

Homework
advanced
2x
35-50 short bridge or hip raises
35-50 sit ups

intermediate and beginners
2x
15-25 short bridge or hip raises
15-25 sit ups