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MONDAY 180827

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 KB Swings and 10 Goblet Squats

Group…

200m Jog

12 Trunk Twists

12 Waiter Bows

Spiderman Pose each side

2 sets of…

15 Sec Bike Sprint

10 Goblet Squats

Review Workout

Take 6 Minutes to build up to a clean for the workout.

 

Fitness:

800M Run

30 DB Squat Cleans

15 Strict Pullups

 

Performance:

For time….

800M Run

20 Squat Cleans (155/105)

30 Pullups

Time cap of 15 minutes.

 

Strength and Skill:

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3 sec descend
Rest 45 seconds after each leg

Strict Handstand Push-Ups x 8-10 reps @ 2 sec descend
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

Take 15 minutes to complete.

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Mash Lats

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