Got to give a tip of the hat to the Kansas City Royals (and Erin Wissing for likely being the only real CFSQ Royals fan). Growing up in Kansas during the worst years of the Royal’s history was brutal. *See paragraph: Rock Bottom on their wiki entry.* It left me with little to no interest in baseball and my parents die hard Atlanta Braves fans. Needless to say, they were pretty stoked when they got to see me throw out the first pitch opening weekend at Turner Field. Despite still not caring all that much about baseball, although I’d prefer the Braves to actually start winning again, I love an underdog. And the Royals haven’t won a Series since I was three years old. So, here’s the KC Royals and all of my friends back in the Sunflower State. #takethecrown

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
25 False Grip Ring Pull-ups
30 Ring Push-ups
120 Sec Hollow Rocks
25/leg Pistols to a box
3x 60sec pike stretch

Level 2
25 Chin-ups
30 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
3x 60sec pike stretch

Levels 0/1
30 Ring Rows
30 Ring Push-ups
180 Sec Hollow back practice
100 Lunges (alternating)
3x 60sec pike stretch

Lift
Levels 2-4
Max Effort Triple
Back Squat

Levels 0/1
5 Sets
5 Double Kettlebell Front Squat (Level 0 – Goblet Squat if necessary)
5 Jump Squats