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SATURDAY 161126

Warm-up:

Individual…

Assault Bike 2 Minutes

Crossover Symmetry

Banded Lat Stretch

Group…

200m Jog

Bear Crawl Down

Spiderman Crawl Back

10 Yoga Push ups

10 Scorpions

 

Fitness and Performance:

Partner Workout…

Three rounds for time of:
40 Overhead Squats (95/65 lbs)
8 Muscle-Ups/12 Chest to bar/20 Pullups

Rest 2 minutes, and then…

For time:
15 Snatches (135/95 lbs)
40 Pull-Ups
12 Snatches
30 Pull-Ups
10 Snatches
20 Pull-Ups

Rest 2 minutes, and then…

Against a 4-minute running clock, complete as many reps as possible of:
Run 400 Meters together
Max Reps of Ground to Overhead (185/125 lbs)


Mobility:

Mash Quads with Barbell

Roll Posterior

Banded Lat Stretch

 

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