Warm-up:

Individual…

Row/Run/Bike

Crossover Symmetry

15 Hollow Rocks

Group…

200m jog

15 Dislocates

10 Good Mornings

Zombie Walks Down

Bunny Hops Back

2 Minutes Bear Crawl hand tag

 

Fitness:

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 L Seated DB Press

Rest 4 minutes, and then…

8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups

 

Performance:

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Strict HSPU’s

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Mobility:

Roll Posterior

LAX to Shoulders

Mash Lats

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020