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FRIDAY 160916

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

Bear Crawl Down

Backwards Bear Crawl Back

Samson Lunges Down

High Knees Back

 

Fitness and Performance:

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 2 sec descend

Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps/Heavy L-seated DB Press

 

WoD:

Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots

*time cap of 14 minutes

Mobility:

Cobra Stretch

Mash Calves/Achilles

Mash Quads

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