Today we focused mainly on work capacity training and stabilization. Half of the class did the work capacity part while the other half did the mobility complex. Work capacity is very hard because you do 10-15 minutes of continual work with no rest. This really gets the energy systems working and is good for you to push yourself mentally to keep moving through everything. The mobility complex is great you work on back, leg and core stabilization. Really works the entire body.
7 minutes step-ups
7 minutes of shuffle, grapevine, inchworm, broad jump, high knees and side high knees
5 rounds with no rest!
8 box jumps
8 body builder explosive push-ups
8 sit-ups with a plate
20 touch jump touch
Mobility Complex 2 rounds
goblet squat 10xs
swing to squat 10xs
clean and squat 5 each
clean, squat and power up 5 each
clean, power up and then squat 5 each
clean, squat, press and then stand.