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SATURDAY 180407

Warm-up:

Individual…

Row, Bike or Run 2 minutes

Crossover Symmetry

12 Banded Good Mornings

Group…

200m Jog

10 Dislocates

10 Good Mornings

10 Matrix Turns

10 Leg Swings

Bear Crawl Down

Zombie Walks Back

Samson Lunges Back

Butt kickers back

3 Wall Walks

Review the movements and setup

 

Fitness:

Partner AMRAP of 30 Minutes… (Leap Frog each movement)

7 L-Seated DB Press
DB Thruster, 7 reps
7 Knees to elbows or Leg Raises
KB Deadlifts, 7 reps
7 Burpees
7 Kettlebell swings, Heavy
7 Pull-ups

 

Performance:

Partner AMRAP of 30 Minutes… (Leap Frog each movement)

“The Seven”

7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/170 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood/1.5 pood
7 Pull-ups

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Quads

LAX to Shoulders/Plantar Fascia

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