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MONDAY 180416

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Dicloates

Group…

Samson Lunges Down

Spiderman Crawl Back

10 Yoga Push ups

Side Lunges down

Butt Kickers Back

10 Squats

10 Hollow Rocks

10 Scorpions

Review movements….setup

Prep with…. 150m Row, 10 thrusters, 5 pullups or Burpees

 

Fitness:

For time:
Row 1000 Meters
20 Burpees Over the Box
40 Thrusters (45/33 lbs)

 

Performance:

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

Time cap of 12 minutes.

Rest until relatively recovered, and then…


Strength and Skill:

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3 sec descend

Rest 45 seconds after each leg

Strict Handstand Push-Ups x 8-10 reps @ 2 sec descend
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)

Rest 90 seconds

Take 14 min to complete

 

Mobility:

Mash Quads

LAX to Glutes

Roll Posterior

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