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FRIDAY 190510

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

Coaches Choice

 

Strength and Skill:

3 sets of….

Single Arm DB Rows 5-7 reps 3 sec descend

then

Single Arm DB Bench Press 7-9 reps each arm with a 2 sec descend

Take 12 minutes to complete.

 

Fitness:

5 Rounds for time of…

20 Burpees

20 Ring Rows

 

Performance:

“GI Jane”

100 Burpee Pull-ups

 

20 min cap.

 

Mobility:

Mash lats on roller

Roll Posterior

 

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