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MONDAY 161031

Warm-up:

Individual…

Assault Bike 20/15 Cal

Crossover Symmetry

10 Yoga Push Ups

Group…

200m Run

Bear Crawl Down

Zombie Walks Back

Broad Jumps Down

Bunny Hops Back

 

Fitness:

Five sets of:

Kettlebell Swings x 20 reps
Rest 30 seconds

Dumbbell Front Squats x 8-10 reps @ 2 sec descend
Rest 30 seconds

Ring Rows x 8-10 reps @ 2 sec descend
Rest 30 seconds
WoD:

Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes

**Track working time.

Performance:

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2-3 reps @ 2 sec descend
WoD:

Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

10 minute time cap.

Mobility:

Roll Posterior

LAX to Plantar Fascia

LAX to Glutes

Banded Lat Stretch

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