Warm-up:
Individual…
Assault Bike
Crossover Symmetry
15 Good Mornings
Group…
15 Dislocates
Bear Crawl Down
Crab Walks Back
Press and Hollow Review
Strength and Skill:
Four sets of:
Shoulder Press x 4-6 reps @ 2 sec descend
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
Take 15 minutes to complete.
Fitness:
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Dumbbell Push Presses
Performance:
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)
**Conga line style, as soon as the rower is free the next person starts.
Mobility:
LAX to Plantar Fascia and Shoulders
Roll Posterior
Mash Quads
Box Brief:
****
🎉Tribal Week is this week🎉 –  Beginning Tuesday, we will dedicate a day of the week to each year of our tribal year groups!
Look out for some fun throwback Workouts that have burned memories into your minds over the years this week starting Tuesday!
Wear your tribal shirt on the day of your tribal year!!!
Tuesday – one year tribals (leaders)
Wednesday – two year tribals (elders)
Thursday – three years tribals (chiefs)
Friday – four year tribals (IV)
We are excited to take this week to honor those who have been with us for years as we head into the anniversary party this weekend!
****New- We now have a Body Fat testing machine in-house, contact your coach to schedule a time to get your Lean Mass and Body Fat Reading.
Leave a Reply