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FRIDAY 170929

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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