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MONDAY 170515

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

15 Leg Swings

15 Good Mornings

10 Ring Rows

Spiderman Down

High Knees Back

 

Strength and Skill:

Five sets of:

Back Squat x 2-3 reps @ 3 sec descend
Rest 15-20 seconds

Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters
Air Squats

 

Performance:

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters
Squat Cleans (135/95 lbs)

 

Mobility:

Mash Quads

Roll Posterior

Couch Stretch

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