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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