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FRIDAY 170721

Warm-up:

Individual…

Bike or Row 2 minutes

Crossover Symmetry

15 Good Mornings

Group…

200m Jog

15 Dislocates

15 Trunk twists

Ostrich walks down

Side Lunges back

10 Yoga Push ups

Review Deadlift

 

Strength and Skill:

Four sets of:

Deadlift x 5 reps
Rest 20 seconds

L-Seated Dumbbell Press x 5 reps
Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
200M Run
10 Dumbbell Thrusters

 

Performance:

For time:

10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups

Time cap of 14 minutes.

 

Mobility:

Roll on roller

LAX to shoulders/traps/pecs

Mash Quads

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