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FRIDAY 170331

Warm-up:

Individual….

Assault Bike 2 minutes

Crossover Symmetry

15 Dislocates

Group….

LAX to Plantar (test/retest)

10 Dive Bomber Push ups

10 Scap Pullups

5 Strict Pullups

Press Review

 

Strength and Skill:

Four sets of:
Shoulder Press x 2-3 reps
Rest 1 minutes

Weighted Pull-Up x 2-3 reps
Rest 1 minutes

Take 14 minutes to complete

Fitness:

In teams of two, partners alternate to complete 8 rounds each of:
Box Overs 10 reps
100 Meter Run


Performance:

“Annie”
Rounds of 50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-Ups

Time cap of 14 Minutes

Mobility:

LAX to Plantar Fascia

Mash Calves/Achilles

LAX to Shoulders/Traps

Roll Posterior

 

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