Happy Sweet 16!

Happy 16th Birthday to our beautiful oldest daughter Cheyenne!

Reminders

Open Gym on Saturday 9:30am

Re-Flex on Sunday at 9am

Coming Soon

November 17th – Holly Jolly IV Team Challenge!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation

Strength

Back squats
5-5-5-5

1 set to failure. 8-12 reps.
40X0 pace. Advanced. 43X1 pace

Skill

pull ups
Kip swings
Kips
Butterfly.
C2B

Scale appropriately

Death by meters
Shuttle Run
First minute run 10 meters
Increase 10 meters each minute until you can’t completely the required meters or 20 minutes.

Mad mobi
Calf stretch
Trigger point calf
Hamstring up n over
Knee on the wall

 

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