MONDAY 170717



Assault Bike 2 minutes

Crossover Symmetry

Banded Shoulders


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



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


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.



Mash quads with barbell collar or KB

Roll Posterior

LAX to Traps/Plantar Fascia

Read more

Leave a Reply


WordPress Image Lightbox Plugin