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FRIDAY 170915

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Good Mornings

Group…

10 Leg Swings

10 Single leg bent over toe touches alternating

10 Dislocates

10 Matrix turns

Straight leg bear crawl down

High Knees Back

Review the Deadlift

 

Strength and Skill:

Four sets of:

Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds

Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)

Rest 2 minutes

Take 16 minutes to complete

Fitness:

Three sets for max reps of:

45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press
15 seconds or Rest

 

Performance:

Three sets for max reps of:

45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

 

Mobility:

group 200m jog to cool down

Banded Shoulder/Lat Stretch

Partner PVC forearm smash

Roll Posterior

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