"Introducing the Pre Warm Up"

This week I will be bringing you samples of a few ROMwod workout routines. These are to be done before you warm up, so in other words, a “cold” state. So, if you have an extra 20 minutes or so, try them out. If everyone likes them, I will start shooting some videos for the moves that we don’t currently have. If you have any questions, please ask your trainer, or look it up on YouTube!!

Thanks
— Mitch

Pre Warm Up (Do This Cold!!):

This is Optional

  • (R) Lizard (3 min)
  • (R) Half Front Split (30 sec)
  • (R) Fragon (2 min)
  • Rebound (1 min)
  • (L) Lizard (3 min)
  • (L) Half Front Split (30 sec)
  • (L) Fragon (2 min)
  • Rebound (1 min)
  • (R) Half Saddle (2 min)
  • (L) Half Saddle (2 min)
  • Rebound (2-5 min)

Warm Up (EMOM For 9 Min):

  • Min 1:  10 Jumping Jacks + 20 Mountain Climbers
  • Min 2:  10 Air Squats + 10 Push Ups
  • Min 3:  10 Bradford Press + 10 Pass Thrus

Skill/Strength (5 Rounds):

  • 10 Ring Rows
  • 8 High Hang Barbell High Pulls
  • 10 Pistols (5/5)
    * Scale pistols as needed *
    * Go lighter on high pulls *

Met-Con (Every 2 Min For 12 Min):

  • 5-8 Strict Pull Ups
  • 10 SDLHP w/KB (53/35)
  • Calorie Bike (10/8)
    * 12/10 cals on rower *
    * Scale pull ups as needed *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves
  • Front Fold
  • Triangle
  • Foam Roll