Warm-up:
Individual…
Run 200m
Crossover Symmetry
15 Hollow Rocks
Group….
Samson Lunges Down
Bear Crawl Back
20 Dislocates
15 Good Mornings
Performance and Fitness:
Perform these 3 AMRAPs with a partner:
A- Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs) or 20 Alternating Single Arm DB Snatch (50/35#)
***Alternate full rounds with partner
Rest exactly 5 minutes, and when the clock hits 15:00, perform the following…
B- 10 Minutes of…
10 Burpee Box Jumps + 200M each
****Alternating rounds
Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
C- Complete as many meters as possible in 10 minutes of:
Rowing on Concept 2 Erg
***Alternating every 250m
(Some of you will simply lose focus or give up at this point and let the mental grind of the repeated 10 minute efforts beat you…I want to find out who out there won’t allow that to happen.)
Mobility:
Roll out your Posterior
LAX to Plantar Fascia
Banded Lats