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MONDAY 170403

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Dislocates

Group…

Bear Crawl Down

Crab Walk Back

10 Dive Bomber Pushups

Press Review

 

Strength and Skill:

Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

12 Strict Overhead Presses with Kettlebells
12 Front-Racked Kettlebell Lunges
12 Push-Ups

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

 

Mobility:

LAX to Shoulders

Roll Posterior

LAX to Glutes

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