Warm-up:

Individual…

Row or Bike 3 Minutes

Crossover Symmetry

Group….

20 Arm Circles

10 Swinging bear hugs

12 Dislocates

12 Waiter Bows

Jog Down and Back 3 times

Zombie Walks Down

Russian Walks Back

15 KB Swings

10 Goblet Squats

Review the Movements and points of performance

Take 6-8 minutes to build to working weight while hitting several reps at workout pace….

 

Fitness:

For time:
36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups

 

Performance:

“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

Time cap of 12 minutes

 

Strength and Skill:

Every 90 Sec, for (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 2 sec descend
Station 2 – Band Pull-Aparts x 30 reps @ 1 sec pull and 1 sec release
Station 3 – L-Sit x 60 seconds (accumulated time)

 

Mobility:

Roll Posterior

LAX to Shoulders and Traps

Banded Hamstrings

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020