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FRIDAY 170901

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Back Extensions on GHD

Group…

15 Dislocates

10 Good Mornings

10 Trunk twists

Bunny Hops Down

Broad jump burpees Back

10 Yoga Push ups

Review Push Press

 

Strength and Skill:

Five sets of:

Push Press x 3-5 reps
Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

Every minute, on the minute, for 10 minutes:
Minute 1 – 3 Dumbbell Man-Makers
Minute 2 – 12/6 Calories of Assault Bike or Rower

Performance:

Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Cleans (175/115 lbs)
Minute 2 – 12/6 Calories of Assault Bike or Rower

 

Mobility:

Banded Lat/Shoulders

Mash Quads

Roll Posterior

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