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FRIDAY 170804

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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