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FRIDAY 171020

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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