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FRIDAY 170519

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

200m Run

Lax to Pecs/Trap

15 Dislocates

 

Strength and Skill:

Four sets of:

Bench Press x 6-8 reps @ 2 sec descend

Take 10 minutes to complete.

 

Fitness:

In teams of two, with only one partner working at a time, complete four sets each of:

Assault Bike 30/20 Calories
30 Kettlebell Swings

 

Performance:

Against a 4-minute running clock, with 2-minutes rest between sets, complete four sets of the following for max reps of pull-ups:

Row 500 Meters
30 Kettlebell Swings
Max Reps of Pull-Ups

 

Mobility:

LAX to Pecs

Mash Lats on Roller

Roll Posterior

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