Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

12 Dislocates

12 Good Mornings

Skipping High knees Down

Samson lunges back

10 Squats

12 trunk twists

10 Push ups

Review movements and setup….warm up to working movements….

 

Fitness:

Teams of 3, AMRAP 20:
12 Calorie Row
10 DB Alternating one arm snatch
8 Abmat Situps

*One athlete working at a time
*Full round, then switch

 

Performance:

Teams of 3, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 Toes-to-Bar

*One athlete working at a time
*Full round, then switch

 

Mobility:

LAX to Plantar Fascia

Roll posterior

Mash Lats

 

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SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018

THURSDAY 181018

October 17, 2018