Mi-Strength (Wed Night)
Mobility - Shoulders, Chest
STRENGTH TEST TODAY!
** Choose 2 of the following and perform. We will continue this all month to keep adding more time for members to test strength:
• UNBROKEN single jump rope
• 2 Min air squat
• Max Unbroken Push- ups (chest has to touch yoga block to count!)
• Max STRICT chin or pull ups
• 250 m Row test *4 rounds. Record each time for 4 rounds
• 2 minute knee grab sit ups
• Iso Chin up or pull up HOLD
• Unbroken ring dips
• CORE testing (can you do skin the cat, L sit, TTB)
- How Many or How Long?
Split into 2 Groups switch after 7 min
4 Heavy DB Snatches then lunge to the Edge of the turf by the rig and lunge back to the blue line With DB (Coach's note: put these people on the blue line facing the squat rack with their DB to start )
Barbell Good mornings - 8 reps
(Coach's note: Put these people facing the flag with their BB)
5x BB Bench Press
5X5 Single Leg Dead Lift (DB, BB or KBs)
15 Ab dolly roll outs
Finisher = Mobilize as a group after
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