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SATURDAY 171021

Warm-up:

Individual…

Row or Bike or Run

15 Dislocates

15 Leg Swings

Group…

200m Jog

15 Hollow Rocks

Cobra Pose

10 Scorpions

20 Waiters Bows

15 KB Swings

10 Goblet Squats

Review movements and warm up to workout weights/movements

 

Fitness:

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run
40 Kettlebell Swings
40 V-Ups

*Partners can divided up the swings and V-Ups however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

 

Performance:

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run
20 Power Cleans (135/95 lbs)
20 Toes to Bar

*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.

 

Mobility:

Mash Forearms with PVC and a friend

Roll Posterior

Banded Hamstrings

 

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