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FRIDAY 170113

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Leg Swings

Group…

10 Shoulder Dislocates

Bear Crawl Down

Crab Walk Back

10 Yoga Push Ups

 

 

Strength:

Four sets of:

Single Arm Shoulder Press x 8-10 reps each arm
Rest 2-3 minutes

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
10 Burpees

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
Accessory:
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

Mobility:

LAX to shoulders/Traps

LAX to Plantar Fascia

Roll Posterior

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