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FRIDAY 170602

Warm-up:

Individual….

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

200m Run

15 Dislocates

15 Good mornings

Press Review

 

Strength and Skill:

Four sets of:

Dumbbell Shoulder Press x 4-6 reps @ 2 sec descend
Rest 90 seconds

Good Mornings x 6-8 reps @ 3 sec descend
Rest 90 seconds

Complete in 15 minutes.

Fitness:

Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Presses
5 Strict Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings
15 Push-Ups

 

Performance:

Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups

 

Mobility:

LAX to Shoulders/Traps

Roll Posterior

Mash Lats on Roller

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