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FRIDAY 171006

Warm-up:

Individual…

Row 500m

Crossover Symmetry

Pigeon Stretch each side

Group…

15 Leg Swings

20 Waiter Bows

3 movements in 3 minutes

Spiderman Hold

Situps

Squats

Review Back Squats and Warm up

 

Strength and Skill:

Five sets of:

Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)

Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

10 Wall Ball Shots (20/14 lbs)
10 Burpees
10 V-Ups

 

Performance:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:

15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

18 minute time cap.

 

Mobility:

Mash Quads

Roll Posterior

Cobra Pose

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