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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