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SATURDAY 191228

Warm-up:

Individual…

Bike 3 Minutes
15 Dislocates

Group…

200m Jog
Lunges Down
Bear Crawl Back
15 Waiter Bows
20 Trunk Twists

3 movements in 3 minutes (rotate every 20 sec):

-Jumping Jacks
-Push Ups
-Squats

Review the movements and setup…

 

Fitness:

Teams of 3
For Time (30 Minute Cap):
90 KB Swings
50/35 Calorie Bike Erg
60 DB Hang Power Cleans
50/35 Calorie Bike Erg
30 DB Push Press
50/35 Calorie Bike Erg

200 Burpees

30 DB Push Jerks Press
50/35 Calorie Bike Erg
60 DB Hang Power Cleans
50/35 Calorie Bike Erg
90 KB Swings
50/35 Calorie Bike Erg

Performance:

Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (155/105)
50/35 Calorie Bike Erg
60 Hang Power Cleans (155/105)
50/35 Calorie Bike Erg
30 Push Jerks (155/105)
50/35 Calorie Bike Erg

200 Burpees

30 Push Jerks (135/95)
50/35 Calorie Bike Erg
60 Hang Power Cleans (135/95)
50/35 Calorie Bike Erg
90 Deadlifts (135/95)
50/35 Calorie Bike Erg

Mobility:

Banded Hamstrings
Roll Posterior
LAX to Traps and Feet and Pecs

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