banner

TUESDAY 180501

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Skip Rope 2 minutes

Group…

200m Jog

10 Dislocates

10 Good Mornings

10 Leg Swings

Samson Lunges Down

Butt Kickers Back

3 Wall Walks

10 Squats

 

Review Movements….

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Dumbbell Push Press
10 Dumbbell Front Squat

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Jumping Lunges
10 Hand-Release Push-Ups
5 Strict Pull-Ups

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
15 Weighted Box Step-Ups with Dumbbells
10 V-Ups or Ab-mat Situps
10/5 Ring or Stationary Dips

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Banded Hamstrings

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin