"Clam Digger"(10.26.2010)

K-Star at the Mobility Cert Handing out His Knowledge!!

I. Dynamic Mobility Warm-Up:
Mono-Warm-Up(Bike or Row)
Shoulder Hangs(Bands)
Calf Stretch
Hamstring Stretch(Contract/Relax)
Mono-Circuit(30 secs on/10 secs off x 3 sets)
Jumping Jacks/Burpees/Squats/Plank Holds
Box Hip Stretches
II. Strength and Metabolic Conditioning Workouts of the Day:
A1. Shoulder Press, 5 sets of 3
*Compare to January 16th, February 8th, February 22nd, March 8th, and August 20th*
A2. GHD Sit-Ups, 3 sets of 15
B.”Clam Digger”(Courtesy of Ben Bergereon)
10-9-8-7-6-5-4-3-2-1 of:
Push Press@ 115/80
Run 200 m
Post Weights Used and Time to Complete to Comments.