Warm-up:
Individual…
Row or Bike
Crossover Symmetry
12 Banded Good Mornings
Group…
Samson Lunges Down
High Knees Back
Pigeon Stretch
Downward Dog
Bear Crawl Down
Crab Walks back
2 Wall Walks
10 Jumping Spiders
Review workout…
Fitness group- do 3 sets of 50 meter sprints
Performance- with empty 2 sets barbell 7 thrusters 3 Pullups
Prep for the workout…
Fitness:
For time:
Row 1000 Meters
Rest until relatively recovered, and then…
Performance:
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Rest until relatively recovered, and then…
Strength and Skill:
Two sets of:
Bulgarian Split Squats x 20 reps each leg (controlled tempo)
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2 sec descend
Rest 60 seconds after each arm
Mobility:
Mash quads
Roll Posterior
Mash Lats
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