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SATURDAY 160723

Warm-up:

Run or Row

Crossover Symmetry

20 Banded Good Mornings

Banded Shoulder and Lat Stretch

Bear Crawl Down

Inch Worm Back

15 Squats

15 Matrix Turns

15 Dislocates

Calf Stretch on Rig

 

Fitness & Performance:

With a continuous running clock, perform the following:

0:00 – 1000 Meter Row/75 Cal on Assault Bike
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run

*If time elapses on that movement, move to the next station.

Mobility:

Mash and Roll

Use a barbell collar to mash

Roll Posterior

 

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