Great little video here from Joe DeFranco, who keeps popping up in my research. None of his work is revolutionary but it forms a nice little mobility warmup that we are going to run through this morning AS A GROUP. Below is the cheat sheet, I’ll try to remember to bring this in and post it on the bulletin board.
30 sec.-2 min.
5-10 per side
10 reps forward/backward per leg
10 reps per leg
5-10 reps per side
20-30 sec. per side
5-10 reps (hold 2-3 sec.) per side
Sprint and Squat
100 metre sprint, 10 air squats
no rest between rounds
KASHOUT 4 KEENERS
1 minute plank hold in between sets and at the end – total of 3