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WEDNESDAY 171206

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

10 Hollow Rocks

Group…

15 Leg Swings

15 Dislocates

High Knees Down

Butt Kickers Back

Banded partner sprints down and back x3

10 Yoga Push ups

Review the workout and movements

 

Fitness and Performance:

Four sets for max reps of:

2 Minutes of 10M shuttle runs for reps
Rest 30 seconds
1 Minute of Strict Handstand Push-Ups OR L-seated presses
1 Minute of Strict Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)

Rest 3 minutes

Mobility:

LAX to Shoulders and Traps

Banded Hamstrings

Mash Quads

LAX to Plantar Fascia

 

 

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