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FRIDAY 161104

Warm-up:

Individual…

Row 2 Minutes

Crossover Symmetry

15 Slow Squats

Group…

Inch Worms Down

Samson Lunges Back

Monster Walk

10 Scorpions

10 Yoga Push ups

 

Fitness:

Three sets of:

Front Squat x 6-8 reps @ 3 sec descend
Rest 60 seconds

Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3 sec tempo
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds
WoD:

In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters
20 Pull-Ups
20 Burpees

 

Performance:

Take 15 minutes to build to a new 1-RM Front Squat
WoD:

“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!

Mobility:

Couch Stretch on wall

Roll Posterior

Roll Thoracic Spine

Barbell Mash Quads

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