Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to pecs and traps

Group…

200m Jog

15 Waiter Bows

20 Arm Circles

5 Burpee Pull ups

Spiderman Crawl Down

Butt Kickers Back

Review Movements and Warm up to load

 

Fitness and Performance:

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses

 

Mobility:

LAX to shoulders and Traps

LAX to Plantar Fascia

Roll Posterior

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FRIDAY 180921

September 20, 2018

THURSDAY 190920

September 20, 2018

WEDNESDAY 180919

September 18, 2018