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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