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MONDAY 190325

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Shoulder mobility

Group…

200m Jog

15 Dislocates

30 Sec Plank

Plank walks (8 steps left and right- 8 forwards and backwards)

10 Situps

Review the Dumbbell work for today

 

Strength and Skill:

Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps

 

Fitness:

Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
15 Abmat Situps

 

Performance:

Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
15 Abmat Situps

Time cap of 14 minutes.

 

Mobility:

LAX to Pecs/Traps/Plantar Fascia

Couch Stretch

Cobra Pose

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