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FRIDAY 180316

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good Mornings

Group…

10 Dislocates

10 Good Mornings

Samson Lunges Down

Inch Worms Back

5 Burpees

10 KB Goat Baggers

10 KB Goblet Squats

Review the workout and setup

 

Fitness:

For time:

21 deadlifts, 135 lb./95
21 hand-release push-ups
15 deadlifts, 135 lb./95
15 hand-release push-ups
9 deadlifts, 135 lb./95
9 hand-release push-ups
21 deadlifts, 185 lb./135
50-ft. bear crawl
15 deadlifts, 185 lb./135
50-ft. bear crawl
9 deadlifts, 185 lb./135
50-ft. bear crawl

Time cap: 9 min.

 

Performance:

For time:

21 deadlifts, 225 lb./155
21 handstand push-ups
15 deadlifts, 225 lb./155
15 handstand push-ups
9 deadlifts, 225 lb./155
9 handstand push-ups
21 deadlifts, 315 lb./205
50-ft. handstand walk
15 deadlifts, 315 lb./205
50-ft. handstand walk
9 deadlifts, 315 lb./205
50-ft. handstand walk

Time cap: 9 min.

 

Cash Out…

50 Calories on the bike not for time.

 

Mobility:

Banded Hamstrings

Roll Posterior and thoracic spine

LAX to shoulders/traps

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