Warm-up:
Individual…
Row or Bike or Skip Rope
Crossover Symmetry
Banded Shoulders
Group…
LAX to traps and Shoulders
10 Dislocates
5 Burpees
3 Wall Walks
10 Scorpions
High Knees Down
Bear Crawl Back
Review the Seated Press
Strength and Skill:
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2 minutes
Take 14 minutes to complete.
Fitness and Performance:
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
Mobility:
Mash Calves/Achilles
Roll Posterior
LAX to Shoulders and Plantar Fascia
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