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3/28/17 Dip Progression

March 28, 2017

 

45 sec each
Jumping Jacks
Lunge into spiderman stretch
Squat hold w/ Int Rot
Push-Up to Downward Dog
Squat hold w/ Ex Rot
Rock back 3 way hamstring
Iron Cross
Lying Hamstring Kicks
Mountain Climbers

 

Gymnastics

Tabata 2 (1)

Single Leg Plank :20
Rest :10
Hanging Kip :20
Rest :10

4 Rounds

Switch legs each set

 

Gymnastics

Parallette Dips (8x :30)

Superset

Band Pull Apart Hold (8x:30)

Rest :15 after both exercises

 

Gymnastics

Band Shoulder Press (4x 15)

Superset

Russian Twist (4x 10 each)

Superset

MB Glute Bridge (4x 12)

 

Metcon (AMRAP - Rounds and Reps)

12 MIN AMRAP
20 Lunge Jumps
15 MB Thruster
10 MB Slams
200M Run or Row

 

Mobility

Thoracic and Hip Mobility 

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