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FRIDAY 170317

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group….

15 Good mornings

15 Dislocates

Monster Walks

OH Lunges

 

Fitness and Performance:

17.4

RX:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

 

Scaled:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135/95 lb.
55 wall-ball shots, 20/10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

 

Mobility:

Mash Quads with Barbell

Banded Shoulder

Roll Posterior

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