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MONDAY 191006

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group….

15 Dislocates
15 leg Swings
15 Good Mornings
15 Trunk Twists
15 Bent over Snatch Grip Rows with PVC
15 OH PVC Squats

Review workout….take 8-10 minutes to prep for workout…

Fitness:
Every 8 minutes, for 32 minutes (4 sets) of:
400 Meter Run
15 Kettlebell Swings
500 Meter Row
15 Kettlebell Swings

Performance:
Every 8 minutes, for 32 minutes (4 sets) of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch

Mobility:
Banded Shoulders
Roll Posterior
Banded Hamstrings

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