Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Dislocates
Group…
Foam Roll Lats and upper back and quads
LAX to Pecs and traps
200m Jog
10 Squats
5 Strict Pullups
2 Wall Walks
Review movements
Active warm up of….
2 Rounds “NOT” for time
2 Strict Pullups
5 Toes to Bar
8 Push ups
10 Wall Balls
Recover and get ready….
Fitness and Performance:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Mobility:
Mash Quads
Cobra Pose
Couch Stretch
Roll Posterior
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