Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

High Knees Down

Butt Kickers Back

Monster Walks

20 OH Reverse Lunges with a Plate

Review Power Clean

 

Strength and Skill:

Four sets of:

Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 1 minutes

Weighted Pull-ups x 2-3 reps @ 2 sec descend
Rest 1 minutes

Take 16 minutes to complete.

 

Fitness:

For max reps/calories:

2 Minutes of Assault Bike (for calories)
Rest 2 Minutes

2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)
Rest 2 minutes

2 Minutes of Rowing (for calories)
Rest 2 minutes

2 Minutes of Jumping Lunges or Alternating Reverse Lunges

 

Performance:

For max reps/calories:

2 Minutes of Assault Bike (for calories)
Rest 2 Minutes

2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes

2 Minutes of Rowing (for calories)
Rest 2 minutes

2 Minutes of Kettlebell Swings (24/16 kg)

 

Mobility:

LAX to Plantar Fascia

Banded Lat Stretch

Roll Posterior

Couch Stretch

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020