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FRIDAY 180810

Warm-up:

Individual…

LAX to traps and shoulders

Crossover Symmetry

Group…

200M Jog

3 Wall Walks

10 Scorpions to stretch shoulders/pecs

6 Bootleg Burpees

Downward Dog/Upward Dog

Review the Press and Build for 5 minutes to 70%

 

Strength and Skill:

Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%

 

Fitness:

Three rounds for time of:
400 Meter Run
20 Dumbbell Push Presses
20 V-Ups or Ab-mat Situps

 

Performance:

Three rounds for time of:
400 Meter Run
15 Toes to Bar
15 Strict Handstand Push-Ups

Time cap of 15 minutes.

 

Mobility:

LAX to Plantar Fascia and Shoulders

Roll Posterior/Hamstrings

Cobra pose to open hips and abs

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