Pelvic Sorcery

Pelvic Sorcery

 

*BACKOFF WEEK - DELOAD STRENGTH TO 50%*

*BRING A FRIEND TO CFOKC TODAY FOR FREE!*

STRENGTH:

Rope Climb

B: Lying to standing, 2 trips

I: Spanish Wrap, 2 trips

A: Russian Wrap or Legless, 2 trips

ACCESSORY: KB arm bar - 4 x 20 sec ea side

CONDITIONING:

15 min partner Russian KB Swing ladder:

P1 swings 1 time, then P2 swings once. P1 swings 2 times, then P2 swings twice...and so on for 15 min.

MOBILITY:

frog pose for 60 sec

 

CFOKC FOOTBALL AT 430PM:

STRENGTH:

4x4 Power Clean (get heavy)

CONDITIONING:

4 rounds:

15 ball slams

15 ring rows

EXTRA CREDIT:

3 times ea:

30 sec Ironman hold

30 sec Superman hold

 

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