CAP Masters

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Monday, 082018

  Prep 1-2 mins rolling out triceps 1-2 mins rolling out quads 1-2 mins rolling out glutes 1-2 mins rolling out scap # Activation 12 Lying single leg banded hip flexor pulls 12 Glute Bridges 12 hollow rocks 12 supermans # Warm-up 2 Rounds 10/8 Cal bike 20/16 Cal row 300m Run – 3 Rounds …

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Saturday, 081818

  Prep 1-2 mins rolling out triceps 1-2 min rolling out chest 2-3 mins rolling out hip flexors # Activation 10 Banded DLs 10 Banded upright pulls 5 Kang squats 10 ring rows 10 staggered push-ups **switch hands every rep x2 # Warm-up 5.4.3.2.1 Ladder Cal bike **increase pace, ending with sprint KB DLs @35/26 …

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Wednesday, 081518

    Prep 2-3 mins rolling out up thoracic 1-2 min rolling out chest 1 min Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 15 banded single straight arm lat pulldowns 15 glute bridges 15 banded upright pulls 10 single leg glute bridges **each # Warm-up 250m row 5 kang squats 5 inch worms 5 kang squats …

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Monday, 081318

  Prep 1-2 mins rolling out scaps 1-2 mins mashing lats/under shoulder 1-2 mins rolling out glutes 1-2 mins rolling out forearms # Activation 10 Quadrupeds 10 scap retractions 15 glute bridges # Dynamic movement @walking pace 3-4 mins # Warm-up inch worm/push up ladder 5/5—4/4—3/3—2/2—1/1 – 2 Rounds 10 KB DLs **KB starts &and …

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Friday, 081018

  Prep/Activation 12 reps Scap retractions https://www.youtube.com/watch?v=KozGKVmU0pM 12 reps Straight legged donkey kicks **https://www.youtube.com/watch?v=FlWTMfgB0Hk 12 reps Banded upright pulls # Warm-up 30/25 cal bike – AMRAP 100m run 5 push-ups 10 air squats 15 banded DLs # BB Work 7 DLs 7 strict Presses 5 power cleans 5 push presses 3 squat cleans 3 push …

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