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MONDAY 170911

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

10 Leg Swings

10 Trunk Twists

10 Disclocates

10 Good Mornings

10 Inch Worm Push ups

10 Jumping Spidermans

Medium weight KB- 10 Swing to goblet squats

Review and warm up Shoulder to Overhead

Fitness:

25 Burpees

immediately followed by…

Three rounds of:
10 Dumbbell Push Press
15 Dumbbell Box Step-Overs
20 Kettlebell Swings (heavy)

immediately followed by…

25 Burpees

 

Performance:

For time:

35 Burpees

immediately followed by…

Three rounds of:
10 Shoulder to Overhead (155/105 lbs)
20 Box Jumps (24″/20″)
30 Kettlebell Swings (24/16 kg)

immediately followed by…

35 Burpees

Time Cap of 28 minutes.

 

Mobility:

LAX to Pecs/Traps/Plantar Fascia

Roll Posterior

Couch Stretch

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