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SATURDAY 180203

Warm-up:

Individual…

Row or Bike or Run

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

15 Dislocates

10 Good Mornings

10 OH Squats

5 Burpees

10 Scorpions

Review workout movements, then warm up to starting weights…

 

Fitness:

Teams of 3
AMRAP 25:
300/200 Calorie Bike or Row
90 Strict Pull-ups
60 DB Clean and Jerks
50 DB Clean and Jerks
40 DB Clean and Jerks
30 DB Clean and Jerks
20 DB Clean and Jerks

(Increase DB Weight as the rep sets decrease)

Performance:

“Ride or Die”

Teams of 3

AMRAP 25:

300/200 Calorie Bike or Row
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

 

Mobility:

Roll Posterior

Mash Lats

Mash Quads

LAX to Plantar Fascia

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