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FRIDAY 171208

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

Samson Lunges down

Backwards Bear Crawl Back

Monster Walks

10 Scorpions

Pigeon Stretch

10 Squats

Review movements

 

Strength and Skill:

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 3 sec descend
Rest 60 seconds

Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds

Take 15 minutes to complete.

 

Fitness:

5 Rounds:

8 DB Burpees
(hands remain at sides during jump)
25 AbMat Sit-Ups

Performance:

“Undead”

5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

12 minute time cap

 

Mobility:

Roll Posterior

Cobra Pose Stretch

Mash Quads

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