Warm-up:
Individual…
LAX to traps and shoulders
Crossover Symmetry
Group…
200M Jog
3 Wall Walks
10 Scorpions to stretch shoulders/pecs
6 Bootleg Burpees
Downward Dog/Upward Dog
Review the Press and Build for 5 minutes to 70%
Strength and Skill:
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%
Fitness:
Three rounds for time of:
400 Meter Run
20 Dumbbell Push Presses
20 V-Ups or Ab-mat Situps
Performance:
Three rounds for time of:
400 Meter Run
15 Toes to Bar
15 Strict Handstand Push-Ups
Time cap of 15 minutes.
Mobility:
LAX to Plantar Fascia and Shoulders
Roll Posterior/Hamstrings
Cobra pose to open hips and abs
Leave a Reply