Sunday, 4/1/12

31 Mar

Tim at the new space. You know, before we took the mirrors down – although, it could be argued that we should have kept this one up for fun. 🙂

GYMNASTICS WITH SAMMY:

SMR: lax ball hip flexors, 3 minutes; lax ball shoulders, 3 minutes Mobility: wall straddle stretch, 1 minute
Dynamic Warm-up: 30 seconds of each:
Cat stretch
Wrist stretch
Arm swings
Hollow rocks
Wall handstand
Skill #1: Cartwheel
Skill #2: Pistols
Metabolic Conditioning: 5 rounds for time:
Single Leg Hop left leg-1 pass
Cartwheels-1 pass
Single leg hop right leg-1 pass
Bear crawl-1 pass

Regular Sessions with Tim at 10am and 12pm:

There’s YOGA at 111am with Tim as well!

SELF MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax ball shoulders, 3 minutes.
MOBILITY: 90/90 using the wall, 1 minute each side. Wall quad stretch, 1 minute each side.
DYNAMIC WARM-UP: for 3 minutes: karaoke back and forth, shuffle back and forth, skip for height back and forth, 3 medball slams. STRENGTH: Back Squat, work up to a peak set of 3.
METABOLIC CONDITIONING: Tabata Row, immediately followed by Tabata Medball Slam (use the slam balls – black, not the wall balls! 20/14)

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