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MONDAY 170925

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

Banded Shoulders

Group…

15 Dislocates

15 Good Mornings

Bear Crawl Down

High Knees Back

Crab Walk Down

Butt Kickers Back

Review Toes to Bar for skill work

 

Strength and Skill:

Four sets of:

Shoulder Press x 5 reps
Rest 60 seconds

Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 60 seconds

Take 14 minutes to complete.

 

Fitness:

For time:
Row 1000 Meters

 

Performance:

“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

10 minute time cap.

 

Mobility:

Mash Quads

Mash Lats

Roll Posterior

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