“Composure Recovery Drill”
1, 2, or 3 front rolls followed by:
– backward bear crawl back to starting point
– jump & clap (burpee finish), backwards run back to starting point
– 3 quick pushups, backwards bear crawl back to starting point
3 of each variation, then switch.
Move quickly and spend as little static time as possible in each set.
“Midline Stability Practice”
Full range lunges using various implements to off balance us in a variety of ways.
10 reps with one implement, then switch.
– med ball out front
– KB overhead
– barbell overhead
– mace overhead (weight offset to one side)
– dumbells out to side
– 2 KB’s in rack position
10 reps of one motion, then switch.
2 KB clean (from floor or swing)
2 KB high pull (from floor or swing)
2 KB snatch
2 KB speed snatch
5-minute rounds followed by 3-minute rounds of each, in order.
8 total minutes each station.