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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