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FRIDAY 200306

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group….

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl Down and Backward Bear Crawl back

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Broad Jumps Down
Butt Kickers Back

Assault Bike x 60 seconds (80-85% perceived effort)

Fitness and Performance:

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Mobility:

Mash Quads
Roll Posterior
Mash Lats on Roller

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