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MONDAY 171204

Warm-up:

Individual…

Skip Rope 2 minutes

Crossover Symmetry

15 Dislocates

Group…

20 Arm Circles

10 Bear Hugs alternating top arm

Bear Crawl Down

Samson Lunges Back

10 Yoga Push ups

45 Sec Handstand hold

Review the Press and Pull-up

 

Strength and Skill:

Four sets of:

Shoulder Press x 4-6 reps @ 2 sec descend
Rest 60 seconds

Weighted Pull-Up x 4-6 reps @ 2 sec descend
Rest 60 seconds

Take 13 minutes to complete.

 

Fitness:

Three rounds for time of:

30/20 Cal on Bike or 400m Run
15 Dumbbell Push Presses


Performance:

Three rounds for time of:

500 Meter Row
20 Shoulder to Overhead (115/75 lbs)

Time cap of 13 minutes.

Mobility:

LAX to Shoulders

Banded Hamstrings

Couch Stretch

 

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