MONDAY 180212



Row or Bike

Crossover Symmetry

15 Dislocates


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.



Mash Quads

Cobra Pose

Couch Stretch

Roll Posterior

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