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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