Warm-up:
Individual…
Hug the heater
Row or Bike 2 minutes
Crossover Symmetry
Banded Shoulders
Group…
LAX to traps and shoulders
15 Dislocates
10 Trunk Twists
10 Good mornings
10 Scorpion shoulder stretch
5 Burpees
10 Squats
Review Movements
Strength and Skill:
For 5 Sets:
Kneeling One Arm DB Strict Press
6 reps per arm with a 2 sec descend
Rest 30 Sec
Single arm DB row
8 reps per arm with a 2 sec descend
Rest 1 Minute
Take 14 minutes to complete
Fitness:
AMRAP 15:
20 DB Snatches
60 single Unders
20 Wallballs
60 single Unders
Performance:
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
Mobility:
LAX Plantar Fascia
Mash Quads
Roll Posterior
Couch Stretch
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