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THURSDAY 170907

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Dislocates

Group…

10 Trunk Twists

Bear Crawl Down

High Knees Back

10 Yoga Push ups

10 Squats

Warm up Press

 

Strength and Skill:

Five sets of:

Shoulder Press x 2-3 reps

Rest 2 minutes

Take 12 Minutes to complete.

 

Fitness:

In teams of two, partners will alternate to complete 7 rounds each of:

7 Push Press (Dumbbell or Barbell)
7 Toes to Bar

 

Performance:

In teams of two, partners will alternate to complete 7 rounds each of:

7 Push Press (115/75 lbs)
7 Toes to Bar

Time cap of 17 minutes.

Mobility:

LAX to traps/shoulders

Cobra Pose to stretch abs

Couch Stretch

Roll Posterior

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