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FRIDAY 180223

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good Mornings

Group…

200m jog with a one KB in front rack

10 Dislocates

10 Good mornings

12 KB Swings

10 Goblet squats

Review workout and warm up movements

 

Fitness:

Workout 18.1- Scaled

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks (35/20#)
14/12-cal. row

 

Performance:

Workout 18.1- RX

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks  (50/35#)
14/12-cal. row

 

Mobility:

LAX to traps and shoulders

Roll Posterior

Banded Hamstrings

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