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THURSDAY 180308

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Dislocates

Group….

200m jog

Bear Crawl Down

Crab Walk Back

10 Push ups

Zombie Walks Down

High Knees Back

10 Squats

2 Wall Walks

5 Burpee Pull ups

Review Movements

 

Strength and Skill:

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2 sec count

 

 

Fitness:

For time:

Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises or 50 V-Ups

 

Performance:

For time:

Row 1000 Meters
50 Single-Arm Dumbbell Snatches (50/35 lbs)
30 Toes to Bar

 

Time cap of 16 minutes.

 

Mobility:

Roll Posterior

Mash Quads

Lax to Traps

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