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MONDAY 180108

Warm-up:

Individual…

Hug the heater

Row or Bike 2 minutes

Crossover Symmetry

Banded Shoulders

Group…

LAX to traps and shoulders

15 Dislocates

10 Trunk Twists

10 Good mornings

10 Scorpion shoulder stretch

5 Burpees

10 Squats

Review Movements

 

Strength and Skill:

For 5 Sets:

Kneeling One Arm DB Strict Press

6 reps per arm with a 2 sec descend

Rest 30 Sec

Single arm DB row

8 reps per arm with a 2 sec descend

Rest 1 Minute

 

Take 14 minutes to complete

 

Fitness:

AMRAP 15:

20 DB Snatches
60 single Unders
20 Wallballs
60 single Unders

 

Performance:

AMRAP 15:

15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

 

Mobility:

LAX Plantar Fascia

Mash Quads

Roll Posterior

Couch Stretch

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