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FRIDAY 191122

Warm-up:

Individual…

Roll Lower body
Banded Good Mornings

Group….

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30 seconds

 

Fitness:

For time:
20 Burpees Box overs
40 Thrusters (45/33 lbs)
Row 1000 Meters

 

Performance:

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Time cap of 14 minutes.

Rest until relatively recovered, and then…

Strength and Skill:

Three sets of:
Bulgarian Split Squats x 8 reps @ 3 sec descend
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

 

Mobility:

Mash Quads
LAX to Feet and Shoulders
Mash Lats

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