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MONDAY 170717

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Banded Shoulders

Group…

15 Leg Swings

10 Trunk Twists

10 Jumping Spiders

Kneeling wrist stretch

10 Scorpions Shoulder stretches

10 Ring Rows

Review Front Squat

 

Strength and Skill:

Three sets of:
Front Squat x 5-6 reps @ 3 sec descend

Rest 60 seconds

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps with 1 sec pause in bottom position
(if you cannot perform 8-10 reps, use a partner or assistance to enable you to get at least 8 reps)

Rest 90 seconds

Take 12 Minutes to complete

 

Fitness:

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of:
25/15 Calories of Assault Bike
25 Kettlebell Swings

Performance:

Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Time cap of 18 minutes.

 

Mobility:

Mash quads with barbell collar or KB

Roll Posterior

LAX to Traps/Plantar Fascia

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