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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