Warm-up:
Individual…
Assault Bike or Row 2 minutes
15 Hollow Rocks
15 Good Mornings
Group…
200m Run
15 Dislocates
10 Dive Bomber Push ups
Tug o War outside
Fitness:
Partner workout with a 30 minute clock:
1,200-m run
Then, AMRAP of…
4 strict handstand push-ups OR L-seated press
8 pull-ups
12 air squats
*** You will run together, then leap frog each movement for the AMRAP
Performance:
Partner workout with a 30 minute clock:
1,200-m run
Then, AMRAP of…
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 air squats
*** You will run together, then leap frog each movement for the AMRAP
If you want to spice it up, grab a weight vest
Mobility:
Mash Lats on roller
Roll Posterior
LAX to Shoulders and Pecs
Leave a Reply