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FRIDAY 170120

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!

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