Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

10 Burpee Pull ups

20 Waiter Bows

15 Squats

 

Fitness and Performance:

In teams of two, complete:

100 Pull-Ups or Ring Rows
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry

 

Mobility:

PVC partner forearm mash

Mash Quads and IT bands on roller

Roll Posterior

LAX to Traps

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020