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WEDNESDAY 170614

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 GHD Situps

Group…

Bear Crawl Down

Burpee Broad Jumps Back

15 Dislocates

10 Dive Bomber Push ups

 

Strength and Skill:

Four sets of:

Shoulder Press x 3-5 reps @ 2 sec descend
Rest 60 seconds

Strict Toes to Bar x 6-10 reps @ 2 sec descend OR 10 V-ups @ 2 sec descend
Rest 60 seconds

Complete in 15 minutes

Fitness:

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:

Row 250 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

Performance:

Complete as many rounds and reps as possible in 6 minutes of:

12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders

 

Mobility:

Banded Lat Stretch/Mash Lats

Mash Quads

Roll Posterior

Mash Psoas on KB Handle

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