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TUESDAY 170912

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

10 Matrix Turns

Group…

High Knees Down

Butt Kickers Back

Spiderman Crawl Down

Side Lunges Back

10 Squats

10 Push ups

Review the Back Squat

 

Strength and Skill:

Three sets of:

Back Squat x 8-10 reps @ 3 sec descend
Rest 2 minutes

Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Dumbbell Thrusters
5 Strict Pull-Ups

 

Performance:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Thrusters (95/65 lbs)
10 Pull-Ups

 

Mobility:

Mash lats

Mash Quads

Roll Posterior

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