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MONDAY 170710

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

200m Jog

12 Trunk twists

10 Dislocates

15 Leg Swings

15 Squats

10 Scorpions

Review the Clean

 

Strength and Skill:

Take 15 minutes to build to a heavy-ish Clean

 

Fitness:

Three rounds for time of:
Run 400 Meters
15 Goblet Squats

Performance:

Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up/down to a really challenging set of 8 reps.)

15 minute cap

 

Mobility:

Couch Stretch

Mash Quads

Wall Splits

Banded Hamstrings

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