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FRIDAY 190614

Warm-up:

Individual…

Row or Bike 3 minutes
Crossover Symmetry

Group…

400m Jog
Pigeon Stretch each side
Downward Dog + Cobra Pose
12 Dislocates
12 Good Mornings
12 PVC OH Squats

Coach led PVC/Barbell warm-up….

 

Strength and Skill:

Hang Squat Snatch
Build to a Heavy Single (default to hang power if needed)

Take 15 minutes to complete.

 

Fitness:

AMRAP 9
10 DB Alternating Snatch
100m Run

Performance:

AMRAP 9
10 Hang Squat Snatches (75/55)
30 Double Unders

Body Building:

3 sets not for time…

10 GHD or 15 ambit Situps
8 DB Bicep Curls with a 2 sec descend- each arm
8 DB Bent over Rows with a 2 sec descend- each arm

Mobility:

Mash Quads
LAX to Plantar Fascia

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