14 May 2016

always ready to "stiff arm" the competition ...

always ready to "stiff arm" the competition ...

Article: The Basics of Losing Body Fat

Warm-up
Ab Mat Tag

Push Press - Technique Progression (with stick/PVC)
1. Dip (check chest and hip - vertical alignment)
2. Dip-drive slow
3. Dip-drive fast
4. Dip-drive-press (full Push Press)

Mobility
Side Hip S&F (ball)
Calf & Achilles Stretch
Gut Smash (slam ball)
Banded Bully

Metcon
Teams of 2(3):

A: 10-20-30-40-50
Ball Slams (30/20#)
Sit-ups
- Burpee Broad Jump (100')

B: 50-40-30-20-10
Squat Jump
Push Press (95/65#)
- Bar/Ring Hang

Partners alternate for "A" upon completion of Burpees; for "B" as needed ...