12.27

DAILY WORKOUT

Performance

Tuesday, December 27th, 2016

3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A1 Sumo DL – 10 minutes to work up to a moderate single **no lowering **perfect form here
A2 Bench press – 10 minutes for a tough set of 10 reps

**both A1 and A2 are post warm ups of 50/60/70%

+

EmOM x 25 minutes
1 = = 6 burpee broad jumps
2 = 9/7 cal on Rower
3 = 12/10 cal on bike
4 = 15 box jumps, 24/20” w/ step down
5 = 18 kb swings, 55/35#




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