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SATURDAY 180825

Warm-up:

Individual…

10 Burpees or 400m Jog

Crossover Symmetry

10 Hollow Rocks

Group….

200m Jog

20 Arm Circles

15 Jumping Jacks

High Knees Down

Butt Kickers Back

5 Strict Pullups

15 Waiter Bows

10 Squats

Review the Movements, Setup and Warm up the specific movements…..

** You can stagger start with half the group starting on the 1st AMRAP and the other half starting on the 2nd AMRAP rotating through the same order to share equipment as needed.

 

 

Fitness:

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Strict Pull-Ups
16 Kettlebell Swings

Rest 4 minutes, and then…

8 Burpees
16 Push-Ups

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
16 V-Ups/AbMat Situps

 

Performance:

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

 

Mobility:

Roll Posterior

Mash Lats

LAX to Plantar and Shoulders

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