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SATURDAY 180127

Warm-up:

Individual…

400m Jog

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

15 Dislocates

10 Good Mornings

10 Matrix Turns

10 Scorpions to open up shoulders

10 Kipping Swings

5 Strict Pullups

10 Squats

Review Movements and then warm up movements…

 

Fitness and Performance:

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…

20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats

immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

 

Mobility:

LAX to Shoulders and Traps

Roll Posterior

Couch Stretch

 

 

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