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MONDAY 1701002

Warm-up:

Individual…

Row 5oom

Crossover Symmetry

12 Banded Good Mornings

Group…

15 Dislocates

15 Good Mornings

10 Bird Dogs

10 Scorpions

30 sec Downward Dog

5 Push ups

30 sec Upward Dog

Review the Clean Pull and Push Press

 

Strength and Skill:

Four sets of:

Push Press x 4-5 reps
Rest 1 minutes

Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)

Rest 1 minutes

Take 14 minutes to complete.

 

Performance and Fitness:

Five sets for max calories/reps of:

30 seconds of Rowing/Biking (for max calories)
30 seconds of REST
60 seconds of Burpees to plate (for max reps)

Rest 2 minutes

 

Mobility:

Mash Quads

Roll Posterior

Couch Stretch

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