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MONDAY 170522

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Leg Swings

Group….

15 Good Mornings

10 Yoga Push ups

Bear Crawl Down

Zombie Walks Back

Zombie Deadlift setup review

 

 

Strength and Skill:

Three sets of:

Deadlift x 6-8 reps @ 2 sec descend
Rest 60 seconds

Ring Dips x Max Reps
Rest 60 seconds

Take 13 minutes to complete

Fitness:

Three rounds for time of:
Assault Bike 20/15 Calories
15 Push-ups
25 Kettlebell Swings

 

Performance:

Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)

Time cap of 15 minutes

 

Mobility:

Roll Posterior

LAX to Pecs/Traps

Banded Hamstrings

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