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SATURDAY 200215

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group…

Coaches Choice

 

Fitness:

TEAMS of 3 Complete the following for time:

Relay Run 600M
100 KB Deadlifts (one in each hand)
50 AbMat Situps
Relay Run 600M
80 DB Hang Power Cleans
40 Ring Rows
Relay Run of 600M
60 Goblet Squats
30 Burpees
Relay 600M Run
40 DB Push Press
20 Strict Pullups
Relay 600M Run
20 DB Clusters

Performance:

TEAMS of 3 Complete the following for time:

Relay Run 600M
100 Deadlifts (155/105)
50 Toes to Bar
Relay Run 600M
80 Hang Power Cleans (155/105)
40 Chest to Bar
Relay Run of 600M
60 Front Squats (155/105)
30 Burpees over the bar
Relay 600M Run
40 Push Jerks (155/105)
20 Strict Pullups
Relay 600M Run
20 Clusters (155/105)

Mobility:

Roll Posterior
Mash Lats
Couch Stretch

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