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FRIDAY 191206

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group…

200m Jog
12 Dislocates
12 Good Mornings
Samson Lunges Down
High Knees Back
10 KB Deadlifts
10 KB Swings
10 KB Goblet Squats

Review the workout and standards….
Run through a half round of movements each partner at a 60% effort to prime the body…..reset and go!

 

Fitness:

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

Performance:

Teams of 2

12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

**Shuttle runs out on deck

Time cap of 30 minutes.

Mobility:

LAX to feet and shoulders
Banded Lats and Shoulders
Roll Posterior

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