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FRIDAY 170908

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

15 Good Mornings

15 Bent over PVC Rows

15 Good Mornings

15 Jump n Jacks

10 Yoga Push ups

Warm up Power Cleans with a barbell

Review the workout

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

10 Alternating Dumbbell Snatches
20 Push-Ups

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

 

Strength and Skill:

Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010
Rest 60 seconds

Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 60 seconds

Take 17 minutes to complete.

 

Mobility:

LAX to Glutes and Shoulders

Roll Posterior

Mash Triceps on racked barbell

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