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MONDAY 190909

Warm-up:

Individual…

Roll Thoracic Spine on Foam Roller 3 Minutes
Bike 3 minutes

Group….

200m Jog
10 Trunk Twists
5 Burpees

3 sets with an empty barbell of:

Romanian Deadlift x 3 @ 3 sec descend
Bent-Over Barbell Row x 3 @ 3 sec sec up and Down
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6

Review the conditioning parts and setup for the workout, complete reps that you will perform….

Fitness:

Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.

Performance:

Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105 lbs)

Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.

**Scale workout components to get into the Power Cleans and Step overs every round.

Mobility:

Banded Lat Stretch
Couch Stretch
Roll posterior

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