Warm-up:
Individual…
Bike 3 minutes
Mash lats on Roller
Group…
Bear Crawl Down and Backwards Bear Crawl Back
10 Dislocates
10 Good Mornings
10 Trunk Twists
20 Jumping Jacks
10 Squats
Review the Push Press, Push Jerk, Split Jerk Progressions…..
Strength and Skill:
Every 90 seconds, for 12 minutes (8 sets):
Shoulder to Overhead (your preference) x 2 reps
Build to roughly 90% over the course of the 8 sets.
Fitness:
Against a 3-minute running clock…
20/15 Calories of Assault Bike or Row 30/20 cal
10 Strict Pull-Ups
DB Strict Press
Rest 4 minutes, and repeat for a total of three (3) sets.
Performance:
Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 4 minutes, and repeat for a total of three (3) sets.
Mobility:
Banded Shoulders/Lats
Roll Posterior
LAX to Feet
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