CAP Masters

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Friday, 092818

  Prep Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c 1-2 mins rolling out chest 1-2 mins rolling out scaps # Activation 12 bent over reverse flies 12 bent over “Y” raises 12 Glute bridges 12 mountain climbers x2 # Warm-up 300m row 10 alt single arm DB DLs 10 alt single arm DB hang snatches 3 inch …

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Friday, 092118

  Prep 4 mins of dynamic movement @walking pace # Activation 3 mins of Dynamic movement @running pace # Mobility :45 sec Banded Front rack **https://www.youtube.com/watch?v=tzMmxcmWZCw 12 PVC dislocates :45 sec Banded OH/shoulder distraction **https://www.youtube.com/watch?v=-cUJpz5aGCI 12 HS shrugs :30 sec hold Thread the needle stretch **https://www.youtube.com/watch?v=m4cH0qcMmmU # Warm-up 200m run 10 box jumps **stepping down …

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