Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Trunk Twists
Group…
15 Dislocates
15 Leg Swings
15 Good Mornings
10 Scorpions
5 Burpees
Broad Jumps Down
Spiderman Crawl Back
Ostrich Walk Down
Zombie Walks Back
Review the movements…
Fitness:
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats
50 Back Squats (increase weight)
AMRAP Back Squats (increase again)
rest 3 minutes
AMRAP 7:
50 Bench Press
50 Bench Press (increase weight)
AMRAP Bench Press (increase again)
rest 3 minutes
AMRAP 7:
50 Deadlifts
50 Deadlifts (increase weight)
AMRAP Deadlifts (increase again)
Performance:
“Slot Machine”
Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Mobility:
Roll Posterior
LAX to Pecs and Traps
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