Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
LAX to Pecs
20 Arm circles
Downward Dog Pose 30 sec
Child Pose 30 sec
10 Yoga Push Ups
Bench Press Review
Strength and Skill:
Five sets of:
Bench Press x 4-6 reps @ 2 sec descend
Rest 2 minutes
Take 15 minutes
Fitness:
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats
Performance:
Three rounds for time of:
400 Meter Run
40/30 Push-Ups
40 Air Squats
Time cap of 15 minutes.
Mobility:
LAX to Pecs and Plantar Fascia
Mash Quads and IT Bands
Roll Posterior
Banded Hamstrings
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