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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