Friday, 11/4/11

3 Nov

FALL BALL is tonight at 6pm – bring a gluten-free snack and wear your favorite costume! 🙂

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors, Glutes, 2 minutes each side.
DYNAMIC WARM-UP: 3 rounds of 5 reps each: Prisoner Lunge Steps, Heel Pressdowns, Adductor Mobs, Jump Squats
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: Death by Pull Up On minute one do one pull up. On minute two do two pull ups, etc. Continue until you cannot do the set number in the minute or you drop off the bar.

If you come with a team before-hand we’ll honor your set-up! 

FALL BALL:

“Four Seasons”

In teams of 4:

Row 4k
Run 4 Short Loops
200 Double Unders
200 Burpees

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