A. Blood Flow
- 5 min work up to 60% intensity
- 800m Run/5 min Row/5 min Air Bike
B. Mobility - 10 of each
- Wrist circles
- Arm swings
- Up & down
- Forward & backward
- Up & over
- Trunk twists
- Hip circles
- Knee circles
- Toe touches
- Leg swings
- Front to back
- Side to side
C. Dynamic Stretching - 5 yards each
- Knee to chest
- Figure 4
- Quad walk
- Lunge & reach
- Frankenstein
- Death march
- Over & under the fence
- Lizard walk (in place)
D. Active Work
- 10 air squats
- 10 lunges
- 10 hollow pushups
- 20 sec Overgrip dead hang + 5 pull ups
- 20 sec Undergrip dead hang
- 5 strict toes to bar
--------------------------------------------------------------------------------------------
E. HYPE Gymnastics Programming
- See programming
F. Daily Specific Warmup
- Anything extra that will prepare you for work about to be done
- Monster walk, lacrosse ball, specific movements, etc.