Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Hollow Rocks
Group…
Samson Lunges down
Backwards Bear Crawl Back
Monster Walks
10 Scorpions
Pigeon Stretch
10 Squats
Review movements
Strength and Skill:
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3 sec descend
Rest 60 seconds
Tempo Push-Ups x Max Reps @ 1111
Rest 60 seconds
Take 15 minutes to complete.
Fitness:
5 Rounds:
8 DB Burpees
(hands remain at sides during jump)
25 AbMat Sit-Ups
Performance:
“Undead”
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
12 minute time cap
Mobility:
Roll Posterior
Cobra Pose Stretch
Mash Quads
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