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SATURDAY 180414

Warm-up:

Individual…

Row or bike

Crossovery Symmetry

12 banded Good Mornings

Group…

200m jog

10 Dislocates

10 Good Mornings

10 Matrix Turns

Samson Lunges Down

Zombie Walks Back

High Knees Down

Spiderman Crawl Back

Butt Kickers down

Bunny Hops Back

Review and setup…

 

Fitness:

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups or Situps

Performance:

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

 

Mobility:

Mash and roll Quads

Roll Posterior

LAX to Plantar Fascia

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