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!