Warm-up:
Individual…
Row 5oom
Crossover Symmetry
15 Hollow Rocks
Group…
15 Dislocates
15 Good mornings
Musical Wall Balls for Fun Friday
Skill Work:
10 minutes of goat work. pick 2 skills to practice over 10 minutes.
Fitness:
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)
Performance:
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
Time cap of 20 minutes.
Mobility:
LAX to plantar fascia
Roll Posterior
LAX to shoulders/traps
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