March 14, 2014

Hydrate.
Warm up.
Pre-hab.

Courtesy Shawna Kaminski:

See the video for a quick 30 sec demo.

Never Quit 
(Ladder set)
Do 1 rep of each:
1a) Front squat
1b) Push press
1c) Reverse lunge (each leg) 1d) RDL
1e) High Pull

First set do 10 rep of above, rest 30 seconds to 1 minute
Do 8 reps of above, rest 30 seconds to 1 minute
Count down 6, 4, 2 reps of above, rest 30 seconds to 1 minute as needed between sets 

If you're confused, call me at 87. Matt.

Core: (see video for more detailed demo)
Set a timer for 5 min. Do as many rounds as possible in 5 min. (see list below)
Set a timer for 1 min. Do as many burpees as you can in 1 min.

•   One plank walk out to 10 per leg cross body mountain climbers
  
•   One plank walk out to 10 push ups
  
•   One plank walk out to 10 plank jacks
  
  Repeat both sets one or two more times. 

Hydrate, stretch some more.