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MONDAY 190128

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Pigeon Stretch

Group….

12 Dislocates

12 Trunk Twists

12 Good Mornings

10 In place OH PVC Lunges

Bunny Hops Down

Butt Kickers Back

10 Push ups

 

 

Strength and Skill:

Five sets of:

Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

Time cap of 14 minutes

Fitness:

Three rounds for time of:
1/2 mile on Bike
30 Kettlebell Swings

 

Performance:

Three rounds for time of:
100 Double Unders (or 2x Doubles or 1:15 of attempts)
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups…

Time cap of 14 minutes.

 

Mobility:

LAX to plantar Fascia/Shoulders

Roll Posterior

Banded Lats/Shoulders

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