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FRIDAY 180504

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

10 Dislocates

Group…

LAX to Traps and Shoulders

Banded Lat Stretch

10 Ring Rows with Scapular retraction

10 Push ups

5 Burpee Pullups

10 Hollow Rocks

 

Strength and Skill:

Weighted Pull-Ups

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Take 12 minutes to complete.

Fitness:

Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

 

Performance:

Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Time cap of 16 minutes

 

Mobility:

LAX to traps and shoulders

Roll Posterior

Mash Calves/Achilles

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