Warm-up:
Individual….
Skip Rope for 2 minutes
15 Hollow Rocks
15 Leg Swings
Group….
20 Jumping Jacks
20 Banded Good Mornings
Spiderman Crawl Down
Inch Worms Back
Strength:
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)
Build over the course of the six sets.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike or Rower
20 Alternating Single-Arm Dumbbell Snatches
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)
Mobility:
Mash Lats on Roller
LAX to Plantar Fascia
Roll Posterior
Banded Shoulders
Box Brief:
********Intramural Open- Don’t forget to sign up as it is the most fun in 5 weeks we will have all year!
********Commitment Club- keep up the hard work and dedication towards finding a consistent schedule of getting to the gym, we love seeing your faces!
********Paleo Challenge- We are at the halfway point so keep it up!