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FRIDAY 190322

Warm-up:

Individual…

Row or Bike 3 minutes

Crossover Symmetry

Group….

30 Jumping Jacks

5 Burpees

10 Push ups

15 Squats

Review the workout…then

5,4,3,2,1

Thrusters and Pullups to prep for the workout

 

Fitness:

33-27-21-15-9 reps for time of:
65/45-lb. thrusters (Can sub with DB Thrusters)
Jumping pull-ups (or pull-ups or ring rows)

Time cap: 20 minutes

 

Performance:

33-27-21-15-9 reps for time of:
95/65-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

 

Mobility:

Mash Quads

Mash Lats

Roll Posterior

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