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THURSDAY 161020

Warm-up:

Individual:

Row 2 minutes

Crossover Symmetry

Handstand Practice

Group…

Run 200m

Karaoke Down and Back

Crab Walk Down

Samson Lunges Back

 

Fitness and Performance:

Five sets of:

Dumbbell Shoulder Press x 4-6 reps @ 2 sec descend
Rest 60-90 seconds

Farmer’s Carry x 100 Meters
Rest 60-90 seconds
WoD:

Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

 

Mobility:

Partner Forearm mash with PVC

Lax to Pec/Shoulders

Mash Lats on Roller

Posterior on Roller

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