Come to Sammy’s birthday party/CFCC PROM! :) If you’re a member, you’re invited – RSVP here!
Like Team Workouts? Come out this coming Sunday at 12pm for a fun one!
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 1 minute to each pec, 1 minute per side of area between shoulder blades.
MOBILITY: Shoulder Range and Positional Inhibition, spend about 3 minutes on each side.
DYNAMIC WARM-UP: 3 Rounds of: Arm Swings as needed, 10 Glute Bridges, Press 50ish% of your max 3 times focusing on max speed out off the shoulders and maximal contraction of the lower body for the entirety of the movement. Don’t know what I mean by maximal contraction, read more here from Mark Reifkind (imagine reading it with a Russian accent – it’ll be way more effective).
STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING: 30 Burpee Box Jumps (24/20) for time.