30 September 2010


Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

10x Precision jumps to 24 inch box
10x Lateral jumps each side
10x Single leg hops each leg
15x Sit-through
15x Grasshoppers each direction

Work Capacity:

5-4-3-2-1 Reps of
Back squat 275/155 lbs.
K.B. swings 75/50 lbs. x3

Notes: Scale as necessary!

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