Are you ready for some football???? Put that functional fitness training to the test and join us for a friendly game of touch football!
Who: The Black Flag Fam and Friends (all are welcome)
What: A Friendly game of touch/flag Football
When: Sunday, November 15, 2015
11:00am
Where: Avon Lake High School
Post-Game: Join us post game at an establishment TBA for the first half of the Browns vs. Steelers game.
Warm-Up:
2 min Run, Row, Ride
Bear Crawl 2x
Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ Twist
– Lateral Lunge
– Inverted Toe Touch
– Butt Kicks x 2
Strength:
1.) Good Morning: 3 x 5*
2.) Snatch Grip RDL (sub Clean Grip RDL): 3 x 12*
3.) Wtd. Glute Bridge w/ Pause: 3 x 6
* Building each set – last set should be challenging
PLUS (+)
1.) Airdyne: 6 x 1:30 @ 85% effort – Rest 1:30 (walking)
Gymnastic:
1.) Handstand Hold + Eccentric Hand Stand: 4 x 10 sec. + 1 (every 90 sec)
2a.) SA – DB/KB OH Carry: 3 x 25Ft. Each
2b.) Ring Push Ups: 3 x 6
WOD:
5 Min AMRAP:
– 6 Cal Row + 6 Burpees
– 8 Cal Row + 8 Burpees
– 10 Cal Row + 10 Burpees….
3 Min REST
5 Min AMRAP:
– 10 push ups
– 10 wall balls
– 20 double unders (sub 50 SU)
BONUS ACCESSORY:
1.) SA – DB/KB High Pull: 3 x 8E
2.) SL DB/KB RDL (2 DB): 3 x 12E
Recovery:
– Roll Out Lat/ T-spine
– Banded Lat/ Shoulder
– Fab Four
– Super Stretch