Warm-up:
Individual…
Assault Bike 2 minutes
15 Banded Good Mornings
Pigeon Stretch
Group…
200m jog
15 Leg Swings
15 Dislocates
15 Trunk Twists
10 Squats
Review Movements
Strength and Skill:
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 3 sec descend
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2 sec descend
Rest 90 seconds
Take 12 minutes to complete.
Fitness:
Four rounds for time of:
Run 400 Meters
10 Thrusters
Weight and implement (dumbbell or barbell) are up to the athlete. Choose a combination that will allow you to complete the first set unbroken.
Performance:
Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)
16 minute time cap.
Mobility:
Mash Quads on roller or with barbell
LAX to Plantar Fascia
Couch Stretch
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