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FRIDAY 180302

Warm-up:

Individual…

Row or Bike

12 Waiter Bows

Box Top Pigeon Stretch

Group….

200m Jog

Pigeon Stretch

Wrist/Shoulder mobility

Bear Crawl Down

High Knees Back

10 Squats

Review Movements and warm up

 

Fitness:

 

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 35-lb., Women use 20-lb. dumbbells, stepping burpees allowed

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

 

 

Performance:

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells, Women us 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Mobility:

Mash quads

Banded hamstrings

roll posterior

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