ON RAMP SUNDAY: September 7, 2014

(A) Soft Tissue Work (3-5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds, 30s ON, 10s OFF (5 min)

  • Hollow Body
  • Superman
  • Front Support
  • 10 Hollow Rocks
  • 10 Superman Rocks

(D) Demo and Practice: Squats (10 min)

  • Air Squats
  • Back Squats
  • Front Squats
  • Overhead Squats

(E) Demo and Practice: Press and Push Press

(F) Demo and Practice: Squat + Push Press = Thrusters

(G) Conditioning: Wall Balls and Burpees

21-15-9

  • Wall Balls
  • Burpees

John. Intensity bright and early! Photo by Rafael Vega