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FRIDAY 180323

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Lats

Group….

200m Jog

15 Leg Swings

10 Good Mornings

10 Dislocates

10 PVC OH Squats

Bear Crawl Down

Zombie Walks Back

Pigeon Stretch

5 Burpees

Review workout and setup….

 

Fitness:

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 65 lb.  Women use 45 lb.

 

Performance:

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.  Women use 65 lb.

 

Mobility:

Mash Quads

Mash Lats

Roll Posterior

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