Warm-up:
Individual…
400m Jog
12 High Box Step Ups
Crossover Symmetry
Group…
Pigeon Stretch each side
Samson Lunges Down
Butt Kickers Back
10 Jumping Spiders
Monster Walks
Warm up Lunges and review Pullup hollow position
Strength and Skill:
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds
Take 14 Minutes to Complete.
Fitness:
Every 2 minutes, for 12 minutes (6 sets):
15/10 Calories of Assault Bike
10 Dumbbell Thrusters
Performance:
Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds
Cash Out (optional):
3 Rounds not for time:
200m Farmers Pinch Carry with 25/15# plates
12 GHD Situps
Mobility:
Mash Forearms
Roll Posterior
Mash Calves and Quads
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