Warm-up:

Individual…

Row 500m

15 Dislocates

15 Leg Swings

Group…

200m Jog

5 Inch worm Push ups

6 Bootleg Burpees

45 Sec Handstand Holds

15 Waiters Bows

Review the Lifts

 

Strength and Skill:

Four sets of:

Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds

Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 90 seconds

Take 15 minutes to complete.

 

Fitness:

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps

 

Performance:

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

 

Mobility:

LAX to Plantar Fascia

Roll out Thoracic Spine and Posterior

Banded Hamstrings

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020