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FRIDAY 161230

Warm-up:

Individual…

Row 500m

10 Yoga Push ups

15 Leg Swings

Group….

Inch Worms Down + Push up

Hurdle Steps Back

10 Over Unders

15 Hollow Rocks

 

Strength and Skill:

Five sets of:

Deadlift x 3-4 reps @ 2 sec descend
(let the barbell settle on the ground between every rep)
Rest 60 seconds

Ring Dips x 10-12 reps
(hold for 1 second in the bottom and top positions)
Rest 60 seconds

 

Fitness:

For time:

Row 1000 Meters
30 DB Thrusters
Run 800 Meters

 

Performance:

Three rounds for time of:

Run 400 Meters
10 Hang Power Cleans (135/95#)

15 minute cap

Mobility:

Mash Quads

LAX to Glutes/Plantar Fascia

Couch Stretch

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