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MONDAY 180723

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Shoulders

Group….

Kneeling Front rack

5 Walk out Inch Worms

Downward Dog

Upward Dog

10 Scorpions

10 Push ups

3 Wall Walks

Review the Press positions….

Take 6 minutes to build to 70% on your press

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

 

Fitness:

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees

 

Performance:
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

 

Mobility:

Mash Lats

Roll Posterior

LAX to Plantar Fascia

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