Warm-up:
Individual…
Skip Rope 2 minutes
Crossover Symmetry
15 Dislocates
Group…
20 Arm Circles
10 Bear Hugs alternating top arm
Bear Crawl Down
Samson Lunges Back
10 Yoga Push ups
45 Sec Handstand hold
Review the Press and Pull-up
Strength and Skill:
Four sets of:
Shoulder Press x 4-6 reps @ 2 sec descend
Rest 60 seconds
Weighted Pull-Up x 4-6 reps @ 2 sec descend
Rest 60 seconds
Take 13 minutes to complete.
Fitness:
Three rounds for time of:
30/20 Cal on Bike or 400m Run
15 Dumbbell Push Presses
Performance:
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)
Time cap of 13 minutes.
Mobility:
LAX to Shoulders
Banded Hamstrings
Couch Stretch
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