Name Date

Metabolic Chaos/Endurance density 05/05/16

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Wall hip swings (lateral for groin) 1 10
Wall hip swings (forward for hips) 1 10
Standing wall slides (shoulder) 1 15
Forarm wall sliders 1 15
Bear Crawl 1 30 yds
Walking lunge overhead reach 1 30yds
Walking hamstring stretch 1 30yds
Inchworm 1 15yds
Walking knee hugs 1 30yds
Chimp 1 15yds

Order Movement Exercise Sets Reps Work Rest Notes:

A1 Power DB Push Press 1 15 30 sec **40 minutes on the circuit**
B1 Core Knee Grab with Reach 1 15 30 sec Maximize your weights on
C1 Quad 1 Arm KB Front Squat 1 15 30 sec each lift.
D1 Press Alternating DB Incline Bench Press 1 15 30 sec
E1 Hip Sumo Deadlift 1 15 30 sec
F1 Pull Band Pull Apart 1 15 30 sec
G1 Core Sit-out 1 15 30 sec

# of rounds 5 Rounds

Order Finisher Sets Reps Work Rest Notes:

Stretch it outttttt; Band
Hamstring stretch on
back(all 3 directions)