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MONDAY 161212

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group….

10 Scorpion Shoulder Stretch

Bear Crawl Down

Crab Walk back

3 Wall Walks

10 Yoga Push ups

 

On the Third day of Christmas our coaches gave to us….Handstand Push-ups…..get ready to get inverted!

15 Minutes of Handstand push up skill work.

 

Fitness:

For Time….

Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

 

Performance:

For time:

Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

time cap of 15 minutes

 

Mobility:

LAX to shoulders/Pecs

Banded Shoulders

Roll Posterior

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