Double Fun Day

Warm-up
Jog 400 meters, then:

2 rounds f Rotation station:
Samson Lunge
Sit ups
Jumping Jacks
Air Squats
Push ups w/ rotation to a ‘T’
Ski or bike

Coaches: put between 1-3 athletes at each station and rotate through twice, switching every 30 seconds.

Athletes: Don’t count reps, just move well.

Grab PVC and circle up.

Stretch calves, ankles, quadriceps, hamstrings and trunk. Move on to PVC shoulder passes and behind the neck snatch grip presses.

Spend 5 minutes perfecting the form of the Overhead Squat.

Overhead Squat (4-4-4-2-2)
Build in weight to a heavy double.

Heavier lifters: rest 2-3 minutes as the load increases. Take your time with the last set, psych yourself up and get after it.

Lighter lifters: focus on perfect technique. Do a few more sets at lighter weights and work on position un the bottom. Do not add load until your form is good.

Muy Caliente (Time)
5 Rounds for time:
10 Russian Swings 35/26
20 Goblet Lunge Steps

RX+ 53/35

Any drop of the kettlebell = 5 burpee penalty.

I’m Totally Doing Mobility in 2018
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch