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MONDAY 170904

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Leg Swings

Group…

200m Run

15 Dislocates

10 Yoga Push ups

10 Squats

5 Burpees

Butt Kickers Down

Spiderman Back

Explain workout and warm up thrusters!

 

Fitness:

In teams of 3, On the minute (until you complete 200 reps of thrusters).
3 burpees each team member

max Dumbbell rep thrusters (one member thrustering at a time)

Performance:

Kalsu 2.0- Team of 3

On the minute (until you complete 200 reps of thrusters).
5 burpees each team member
max rep thrusters (135/85 lbs)

The team start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 200 thrusters.

Score: time it took you to complete 200 thrusters.

36 years, I mean minute time cap.

 

Mobility:

Mash Quads a lot

Roll Posterior a lot

LAX to other tight areas

 

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