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THURSDAY 170615

Warm-up:

Individual…

Skip Rope for 2 minutes

15 Good Mornings

12 High Box steps

Group…

3 movements in 3 minutes:

20 seconds on as you rotate through each movement

Push ups

Reverse Lunges

Situps

 

Strength and Skill:

Four sets of:

Dumbbell Walking Lunges x 20 steps (smooth and not fast)
Rest 90 seconds

Ring Dips x Max Reps @ 2 sec descend
(please stick to the tempo prescription)
Rest 90 seconds

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups

 

Mobility:

Mash Triceps on barbell

LAX to pecs

Roll Posterior

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