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MONDAY 180625

Warm-up:

Individual…

Skip Rope for 2 minutes

Accumulate 2 minutes on each shoulder/pec with LAX ball

15 Discolates

Group…

Plank Hold for 10 Sec and one push up for 5 reps

10 Hollow Rocks

10 Scorpions

10 Push Ups

Upward Dog and Downward Dog

Child Pose

Discuss Bench and setup for strength

 

Strength and Skill:

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 2 sec descend

 

Fitness and Performance:

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

 

Mobility:

Mash Achilles and Calves

LAX to Plantar Fascia and Pecs

Roll Posterior

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