2 October Conditioning Class (Obj: Mobility & Strength)

Warm Up

Bodyweight Flows 1:

FB Flow

·          DF Dog to UF Dog to DF Dog

·          Rotate L to deep lunge. Drop R hip

·          Rotate R to deep lunge. Drop L hip

LB Flow

·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow

·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer

·          Reverse to child’s pose/bear squat & repeat

5 Rep Max

Start with a weight beneath your estimated max. Increase weight with each rep until max is reached. Record.

·          HPull/Pull Up

·          One Leg Squat/Pistol L/R

·          DB Military Press

·          Thruster

TGU L/R