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MONDAY 170206

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

Spiderman Crawl Down

Samson Lunges Back

 

15 Squats

 

Paleo Challenge Re-Test….

Strength:

Take 15-20 minutes to establish today’s 1-RM Pause Back Squat
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

Fitness:

For time:
Row 1000 Meters
20 Burpees Over Bar
40 Thrusters (45/35 lbs)

Performance:

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

13 Minute cap.  If you reach the time cap add remaining reps to time…. if you have 3 thrusters left your score is 13:03.

Mobility:

Banded lat stretch

Mash quads with barbell

Roll Posterior

Box Brief:

*******Paleo Challenge ends Monday!  Awesome work….looking forward to hear the results!

*******Intramural Open draft is this Tuesday night!

 

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