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WEDNESDAY 171129

Warm-up:

Individual…

Row 5oom

Crossover Symmetry

15 Dislocates

Group…

15 Leg Swings

15 Waiter Bows

10 Trunk Twists

200m Jog

5 In place Inch Worm Push ups

10 squats

Review Movements and setup the workout

 

***As a group perform 10% of the prescribed workout for a round…

Reset and get ready to start.

 

 

 

Fitness:

For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups

 

Performance:

For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (50/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

 

Mobility:

Roll out everything

Mash quads

LAX to Pecs/shoulder/plantar fascia

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