Warm-up:
Individual….
Row 500m
Crossover Symmetry
10 Yoga Push Ups
Group…
15 Dislocates
Bear Crawl Down
Crab Walk Back
Press Review
Strength and Skill:
Every 2 minutes, for 12 minutes (6 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 65, 75, 80, 85+, 85+, 85+
Fitness and Performance:
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
Mobility:
Banded Lat and Shoulders
LAX to Pec and Shoulders
Roll Posterior
Box Brief:
****NEW- HealthMetrix Scan at CS&F****** Talk to your coach about scheduling a time to get your body can results!
15 SECOND INBODY TEST
Measure your fat, muscle, and water levels in less than a minute. No dunking. No pinching. No discomfort. Simply stand on the device and hold the hand electrodes to test.