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MONDAY 170731

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

10 Yoga Push ups

Group…

200m Jog

Ostrich Walk Down

Side Lunges Back

Zombie Walk Down

Broad Jump Burpee Back

Review Movements

 

Strength and Skill:

Four sets of:

Deadlift x 3-4 reps
Rest 20 seconds

Ring Dips x 8-10 reps @ 2 sec descend 1 sec pause at bottom
Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

Three sets of:

30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Kettlbell Swings
Rest 30 seconds
30 seconds of Goblet Squats
Rest 30 seconds

 

Performance:

Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups

9 minute time cap

 

Mobility:

Mash Lats

Roll Posterior

Banded Hamstrings

Parter forearm mash

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