News

Flow - 52221 2

Flow – 52221

Warmup
Landing Training:
Vertical Jump and soft landing x 5
Broad jump and soft landing x 5
1 Leg vertical jump and soft landing x 4 each
1 Leg broad jump and soft landing x 3 each
*Rest as needed between sets

Workout Notes:
For this workout you can use any of the following pieces of equipment:
Sandbag,

Flow – 52221 Read More »

Flow - 51721 3

Flow – 51721

Warmup
For 5 min
5 Push-up
5 Ring row or pull-up
-Then-
Foam roll: 10-15 passes on each bodypart
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
2 Rounds with a empty barbell
5 Deadlift
5 Strict press
5 Push jerk
5 Sit-up

For Time
Run,

Flow – 51721 Read More »