Sunday, 6/19/11

3 Coaches on a Pull-up Bar: Liz, Sammy, Chris

Self-Myofascial Release: Lax Ball to Hamstrings, 2 minutes each leg.

Mobility: Gastroc/Soleus Stretch, 1 minute each side.

Dynamic Warm-up: 1 round of: 10 Cat Camels, 10 Thoracic Mobs, 10 Spiderman Steps with Thoracic Extension, 10 Samson Stretch to Hamstring Stretch, 10 Squat to Stands.

Posture and Stability: Single Leg Squat Hold, 1 minute each side.

Skill Work: Windmills

Metabolic Conditioning:

Tabata Handstand Hold

Tabata Squat Hold

Tabata Weak Side Plank

Tabata Strong Side Plank

Tabata Front Plank

"Fran"

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