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THURSDAY 180712

Warm-up:

Individaul….

Row or Bike

Crossover Symmetry

12 Dislocates

Group…

LAX to Pecs and Shoulders

LAX to Traps

LAX to Plantar Fascia

Bear Crawl Down

2 Wall Walks

Backwards Bear Crawl Back

10 Push Ups

Review the Strict and Push Press

 

Strength and Skill:

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

 

Fitness:

For time:
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups

Performance:

For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Compare results to February 1, 2018.

Time cap of 12 minutes.  (Running heats for the bikes every 3 minutes)

 

Mobility:

Mash Lats on roller

Roll Quads

LAX to traps and shoulders

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