Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded Lat/Shoulders
Group…
200m Jog
Samson Lunges Down
10 Squats
Bear Crawl Back
5 Strict Pull ups
10 Push ups
10 Jumping Spiders
Downward Dog
10 Scorpions
Discuss workout and movement standards
Run through at 10% of reps (Minus the run) for 2 sets at 50% pace
Recover and get ready to start…..
Fitness:
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges
Performance:
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
Compare results to January 31, 2018.
20 Min time cap.
Strength and Skill:
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2 sec descend
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Mobility:
Mash Lats on Roller
Roll Posterior
Couch Stretch
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