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SATURDAY 180623

Warm-up:

Individual….

Work on opening hips up (Pigeon, spiderman, etc)

10 Squats

10 Hollow Rocks

Group….

200m Jog

Spiderman pose holds (rotations through hips, forearm to the ground, etc) each side

Downward Dog Pose

Upward Dog Pose

10 Squats

10 Push ups

10 Jumping Spidermans

Review barbell positions

Setup and get ready to go….

 

Performance:

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Fitness:
Teams of two must complete 100 repetitions of the following complex:
3 Kettlebell Swings
2 Goblet Squats
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)

The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner.

 

**Penalty if bar hits the ground for rest: 12 burpees each partner

 

Mobility:

Mash Forearms with PVC and a partner

Roll Posterior

Mash Lats

Mash Calf & Achilles

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