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TUESDAY 171205

Warm-up:

Individual…

Row or Bike 2 minutes

10 High Box step ups

Pigeon Stretch

Group…

Samson Lunges Down

Side Lunges Back

10 Squats

Butt Kickers Down

High Knees Back

10 Jumping Spiders

Review Squat

 

Strength and Skill:

Five sets of:
Back Squat x 2-4 reps

Take 12 minutes to complete

 

Fitness:

Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Air Squats
9 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Performance:

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Mobility:

LAX to Scaps and Traps

Roll Posterior

Mash Quads

 

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