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MONDAY 180910

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

12 Dislocates

12 Good Mornings

5 Arch to Hollow Rolls

10 Push ups

5 Burpee Pullups

10 Squats with a pause holding a 10# plate

Review movements….

Not for time complete one round of:

5 Pullups

5 Toes to Bar

10 Push ups

10 Wall Balls

Recover and get ready to rock…

 

Fitness and Performance:

“Fitness Challenge Test”

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

Record total working time.

 

Mobility:

Mash Quads

Roll Posterior and Lats

LAX Shoulders and Pecs

 

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