MONDAY 190114



Row or Bike

Crossover Symmetry


Down and Back three times- Jog

Pigeon Stretch both sides

3 rounds of :20 each movement for 3 minutes total for reps at easy pace:

-Push ups



:30 Sec bar hang

:30 Handstand Hold

Review movements and move through 5 reps of each movement to warm up….


Fitness and Performance:

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)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.



Mash Quads

Roll Posterior

LAX to Pecs and Shoulders

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