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FRIDAY 180706

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to Traps and Shoulders

Group…

Samson Lunges Down

Ostrich Walks Back

10 Squats

Butt Kickers Down

Zombie Walks Back

10 Jumping Spiders

Bunny Hops Down

High Knees Back

Review the Hang Clean

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep

Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.

 

Fitness:

For time:
Bike 40/30 Cal

immediately followed by…
10 rounds of:
6 Kettlebell Swings
6 Goblet Squats

 

Performance:

For time:

Row 1000 Meters
15 Hang Cleans (205/125 lbs)
30 Wall Balls (20/14)

Time cap of 14 minutes.

Mobility:

LAX to Plantar Fascia

Roll Posterior

Mash Quads

 

 

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