Warm-up:
Individual…
Skip Rope 2 minutes
10 Hollow Rocks
15 Dislocates
Group…
Ostrich Walks Down
Samson Lunges Back
10 Trunk Twists
5 Inch Worm Push ups in place
Butt Kickers Down
Zombie Walks Back
Review the Deadlift and HSPU
Strength and Skill:
Four sets of:
Deadlift x 4-6 reps
Rest 1 minutes
Muscle Ups OR Strict HSPU’s x Max Reps in 60 seconds
Rest 2 minutes
Take 17 minutes
Fitness:
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
15 Kettlebell Swings
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells
Performance:
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)
Mobility:
LAX to Plantar Fascia
Roll Posterior
Banded Hamstrings
Upward Dog
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