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MONDAY 180205

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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