banner

MONDAY 180212

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

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin