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SATURDAY 170902

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Good Mornings

Group…

200m jog

10 Arm Circles each way

3 movements 3 minutes:

squats

situps

burpees

Review movements, setup and warm up, go

 

Fitness:

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Goblet Squats

Rest exactly four minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Step-Overs

Rest exactly five minutes, and then….

50 Kettlebell swings for each team.

 

 

Performance:

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
250 Meter Row
6 Burpee Box Jump Overs (24″/20″)

Rest exactly five minutes, and then….

50 Hang Power Snatch (95/65) for each team.

 

Mobility:

LAX to Traps/Plantar Fascia

Roll Posterior

Couch Stretch

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