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MONDAY 170814

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Lat Stretch

Group…

200m Jog

15 Leg Swings

20 Waiters Bows

Bear Crawl Down

Spiderman Crawl Back

10 Squats

Review Squats and Build to working sets

 

Strength and Skill:

Four sets of:

Back Squat x 3-5 reps
Rest 20 seconds

Strict Supinated-Grip Pull-Ups x Max Reps
Rest 2 minutes

Take 14 minutes to complete.

 

Fitness:

In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:

10 Goblet Squats
5 Burpees

 

Performance:

Two sets for times of:

Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar

Rest 4 minutes

Time cap of 15 minutes.

 

Mobility:

Roll Posterior

Couch Stretch

Banded Hamstrings

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