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MONDAY 191202

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group…

Row 1 Minute
10 PVC Dislocates
10 Good Mornings

Row 45 sec
10 Barbell hang Power Cleans
5 Barbell Strict Press

Row 30 Sec
10 Clean and Jerks (Barbell)

Review workout and take 8-10 minutes to build to working weight….

 

Fitness:

3 Rounds:
500/400 Meter Row OR 30/20 Cal on Bike
10 DB Hang Power Cleans per arm
400M Run
10 DB Push Press per arm

Performance:

3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row OR 30/20 Cal on Bike
10 Push Jerks (155/105)

Time cap of 22 minutes.

Mobility:

LAX to feet
Roll Posterior
Banded Shoulders

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