SELF-MYOFASCIAL RELEASE: Lacrosse Ball to IT Bands, til 5 past.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 20 Steps Prisoner Lunges, Leg Swings (10-15), Hip Swings (10-15)
ACTIVATION: American Kettlebell Swing Skill Work
STRENGTH: Front Squat, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Kettlebell Swings (1.5/1)
GYMNASTICS at 730pm with Sammy:
Skill Work: Muscle-up
AMRAP 15 min:
2 Muscle-ups (scale: 4 jumping mu’s or 6 transitions)
5 tuck jumps
10 hollow rocks
ON RAMP with Sammy at 6pm:
SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders (Upper and Lower Traps, Delts, Rear Delt, and Pecs), about 10 minutes.
MOBILITY: Band Overhead, 1 minute each side.
DYNAMIC WARM-UP: Gymnastics Wrist Stretches, Cat Stretches, Back Leg Swings (10-15 each side).
SKILL WORK: Freestanding Handstand, Ring Rows
METABOLIC CONDITIONING: 3 rounds of: 1 minute Wall Assisted Handstand, 1 minute Plank position, 1 minute Ring Rows, 1 minute rest.