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SATURDAY 160730

Warm-up:

Run or Row

Crossover Symmetry

Spiderman Crawl Down

Inch Worms Back

Banded Shoulder/Lat Stretch

20 Banded Good Mornings

20 Banded Side steps

15 Hollow Rocks

15 Supermans

 

Fitness and Performance:

Teams of 3:

50 – 40 – 30 – 20 – 10:

Hang Power Cleans (135/95)
Front Squats (135/95)
Push Jerks (135/95)

*After each full round, the team runs 200 Meters together with a single Plate (45/25#).

 

Mobility:

Mash and Roll

Roll Posterior

Banded Hamstring

Banded Shoulders

LAX to Glutes

LAX Pnut to Low back

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