Warm-up:

Individual..

Row or Bike

Crossover Symmetry

12 Hollow Rocks

Group…

200m Jog

10 Dislocates

10 Good Mornings

10 Squats

10 Jumping Spiders

Samson Lunges Down

Spiderman Crawl Back

5 Burpee Pull Ups

Review the workout…..then

 

2 Rounds of active warm up….

Fitness:  2 times 150m sprint

Performance: 8 Thrusters 3 Pullups

 

Fitness:

For time:
Row 1000 Meters

Performance:

“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Compare your results to February 5th.

Rest until relatively recovered, and then…

Strength and Skill:

Two sets of:

Bulgarian Split Squats x 20 reps each leg @ controlled tempo
Rest 60 seconds after each leg

Single-Arm Dumbbell Row x 8 reps @ 2 sec descend
Rest 60 seconds after each arm

 

Mobility:

LAX to Shoulders/Traps/Plantar Fascia

Roll Posteiror

Mash Quads

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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018