POWER MONKEY SQUAT WARM UP
- Air squat (descalzo con los pies elevados).5-10 reps parando 5" bottom.
- Ankle dorsiflexion drill
- Support squat hold (agarre alto 15" – agarre bajo 15").
- Scissor drill (10 reps cada lado).
- Goblet squat (descalzo con los pies elevados). 5-10 reps paro 10".
- Rotación interna de cadera sentado.
- Hip capsule stretch
- Goblet squat descalzo
21 – 15 – 9:
- thruster 95/65lb or 42.5/30kg
Three rounds of:
- Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
- Sumo deadlift high-pull, 75/55 pounds (Reps)
- Box Jump, 20″ box (Reps)
- Push-press, 75/55 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.