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MONDAY 170320

Warm-up:

Individual…

Assault Bike

Crossover Symmetry

10 Yoga Push ups

Group…

15 Dislocates

10 Scap Push ups

Bear Crawl Down

Crab Walk Back

Bench Press Review

 

Strength and Skill:

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 2 sec descend

Build to a heavy set

 

Fitness and Performance:

Three sets for max reps:

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

 

Mobility:

LAX to plantar fascia

Roll Posterior and thoracic

LAX to Pecs

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