September 14, 2021

Doubles Competition INFO HERE!

Strength

A1: Front rack lunge 5x3 - beginner 5x5
A2: S. Ring Muscle up 1-3 - low ring muscle up progression with feet assistance

B1: Strict Press 5x3 80-90% - beginner 5x5
B2: S/L 2-DB RDL 5x4 each leg

5 min abs as class
min 1 lemon squeezers
min 2 sit ups
min 3 cross over crush knee touches elbows alternate
min 4 alternating single leg v-ups
min 5 plank

Pre class mobilization: wrist flexor stretch 2 minutes, foam roll hamstrings 2 minutes, foam roll t-spine / trapezius muscles 2 minutes, foam roll lats 2 minutes, lacross ball smash upper triceps 2 minutes.