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SATURDAY 190803

Warm-up:

Individual….

Bike 2 Minutes
Crossover Symmetry

Group…

Coaches Choice

 

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 or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

Mobility:

Mash Triceps on a racked barbell
Mash Quads on roller
Banded Lat Stretch

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