Warm-up:

Individual…

Row 500m or Bike 30 Cal

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

15 Dislocates

5 Burpee Pull Ups

10 Scorpions

Bear Crawl Down

Zombie Walks Back

10 Squats

Review Movements and warm them up

 

Fitness:

Teams of 3:
AMRAP 20:
50 Strict Pull-Ups OR Ring Rows
75 Bench Press (with barbell or DB’s)
100/70 Calorie Row

 

Performance:

“Buddy-Buddy”

Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Bike

Mobility:

LAX to Pecs

Mash Lats on Roller

Roll Postrior

Mash Quads

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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018