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MONDAY 170807

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

LAX to Pecs

20 Arm circles

Downward Dog Pose 30 sec

Child Pose 30 sec

10 Yoga Push Ups

Bench Press Review

 

Strength and Skill:

Five sets of:

Bench Press x 4-6 reps @ 2 sec descend
Rest 2 minutes

Take 15 minutes

 

Fitness:

Four rounds for time of:

400 Meter Run
30/20 Push-Ups
20 Air Squats

Performance:

Three rounds for time of:

400 Meter Run
40/30 Push-Ups
40 Air Squats

Time cap of 15 minutes.

 

Mobility:

LAX to Pecs and Plantar Fascia

Mash Quads and IT Bands

Roll Posterior

Banded Hamstrings

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