Warm-up:
Group…
Run 400m
Crossover Symmetry
15 Matrix Turns
Group…
20 Bird Dogs
10 Cat and Cows
10 Jumping Squats
Power Clean Review
Strength and Skill:
Take 15 minutes and build to today’s 1-RM Power Clean
Fitness:
For time:
20 Calories of Biking
20 Wall Ball Shots
20 V-Ups
40 Kettlebell Swings
20 V-Ups
20 Wall Ball Shots
20 Calories of Biking
Performance:
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (24/16 kg)
30 Dumbbell Push Press (55/35 lbs)
30 Pull-Ups
**15 Minute Time Cap.
Mobility:
Roll and Mash
Lax to Pecs/Shoulders
Banded Hamstrings
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