Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Waiter Bows

Group…

Run 200m

10 Leg Swings

10 Dislocates

10 Good Mornings

High Knees Down

Broad Jumps Back

Pigeon Stretch

10 Jumping Spiders

10 Squats

5 Burpees

Review Movements and setup

 

Fitness:

Teams of 3

AMRAP 30:
100/75 Calorie Bike or Row
75 Wallballs
75 Kettlebell Swings (heavy)

 

Performance:

Teams of 3

AMRAP 30:
100/75 Calorie Bike or Row
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.

 

Mobility:

Mash quads

LAX to Plantar Fascia

Roll Posterior

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020