Friday, November 25, 2011

Mobility/ Burgener warmup

 

10 Rounds

4 Sprint and Sprawl- (in front of gym sprint from the window to the wall, in the back of the gym, sprint big door to climbing wall.  Chest to the floor and back up.)  If it is nice out, it can be done outside with mats.

8 Box Jump

12 Wall Ball

16 Squats - you can weight these up a little. Pick a light weight and work your body position on your squat(back, front, overhead or air - don't just rip thru them.  If you need to use a box to "sit" on to keep from folding at the hip or to do them against the wall , do so.

Cash out – Ring holds – “on the shelf” or in the support position, which ever one you did not already do this week, or a little bit of both.