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MONDAY 191125

Warm-up:

Individual…

Bike 2 Minutes
Crossover Symmetry

Group….

60-second row or Assault Bike @ 70-75% Effort
Barbell/KB Good Mornings (light)
Rest 30 seconds
60-second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg) Or Light barbell Front Squats
Rest 30 seconds
60-second row or Assault Bike @ 80-85% Effort
Static Hang from Bar x 30-60 seconds
Rest 30 seconds

Review the workout and build to weights….

Fitness:

Every 8 minutes, for 32 minutes (4 sets) for times:
500 Meter Row
24 Kettlebell Swings
400 Meter Run
12 Strict Pull-Ups

Performance:

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
8 Power Cleans (185/135 lbs)
500 Meter Row
20 Pull-Ups

Mobility:

LAX to Feet and Shoulders
Mash Lats
Roll Posterior

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