Friday, 9/9/11

SELF-MYOFASCIAL RELEASE: Foam Roll Hips as needed until 5 past.

MOBILITY: Cat Stretches and Wrist Stretches, 3 minutes. Band Overhead Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Birddogs on each leg, 10 Glute Bridges, 60ft. Skipping for Height, 60ft. Butt Kicks, 60ft. High Knees, 60ft. Toy Soldiers, 10 Good Mornings

SKILL WORK: Hollow Rocks to Ab Wheel Rollouts

From Carl Paoli.

[youtube=http://www.youtube.com/watch?v=VyrUmzIHmzw&feature=related]

From Eric Cressey.

[youtube=http://www.youtube.com/watch?v=Gg4o745td04&feature=player_embedded#!]

METABOLIC CONDITIONING:Michael – for CFCC” : 3 rounds for time of: 600m Run (2 Short Loops), 50 Good Mornings (45/25), 25 Ab Wheel Rollouts

*If no full ROM Ab Wheel Rollouts you may scale in this order (hardest to easiest), band assisted ABR, partial ROM ABR, Inchworms, and Planks.

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