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FRIDAY 180209

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Skip Rope 2 minutes

Group…

Samson Lunges Down

Zombie Walks Back

5 Burpees

Bunny Hops Down

Reverse Lunges back

15 Waiter Bows

Review the Hip Hinge of the KBS and Power Clean

 

Fitness:

Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges

Rest until relatively recovered, and then…

 

Performance:

Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders

Rest until relatively recovered, and then…

 

Strength and Skill:

Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4 sec descend
Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 60 seconds

Side Plank x 45 seconds each side
Rest 60 seconds

 

Mobility:

LAX to Plantar Fascia

Banded Hamstrings

Roll Posterior

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