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SATURDAY 160910

Warm-up:

Individual…

Run 400m

15 Leg Swings

15 Squats

Group…

3-5 minutes of Pizza Delivery Game

Spiderman Crawl Down

High Knees Back

10 Dive Bomber Pushups

 

Fitness and Performance:

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters” (suggested weight 40/30#)
10 Burpees
Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

 

Mobility:

Lax to Pec/Shoulders/Traps

Banded Shoulders

Roll Posterior

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