Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Dislocates
Group…
LAX to Pec and Traps
Banded Lats
Bear Crawl Down
Crab Walk Back
10 Yoga Push ups
10 Scorpions
Review Bench Press positions then build to a working set
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps
Fitness:
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 one arm DB push press (10 each side)
Station 3 – Rest
Performance:
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Push Press (95/65)
Station 3 – Rest
Mobility:
LAX to Pecs
Banded Hamstrings
Couch Stretch
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