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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