Hip Mobility Skill Practice Warm Up: Ring dip and muscle up progressions.


Front Box Squat – Session 4 7 x 1 (7 sets of 1 reps, “across,” same weight for each set) Increase the weight by 10 – 20 lbs.

Super Set: 7 x 3 Half Kneeling Single Arm Strict Press (7 sets of 3 reps, “across,” same weight for each set) Start light and focus on keeping your shoulders square and your abs tight. Kneeling down makes it so you can’t use your hips to get the weight overhead. Start with your non-dominant side.

Metabolic Conditioning:

Year End Goal Testing. Choose 1 – 2 to test. Click on the links below to take you directly to the ‘Beyond the Whiteboard’ site for these tests.

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