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THURSDAY 161215

Warm-up:

Individual…

Assualt Bike 2 minutes

Crossover Symmetry

15 Pass Throughs

Group…

Bear Crawl Down

High kneed Back

Jerk Review and Warm-up

 

On the Sixth day of Christmas our coaches gave to us….Jerks…..get ready to put some weight overhead!

15 minutes of Jerk Work to build to a heavy single.

 

Performance and Fitness:

For max reps/calories:

90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

 

Mobility:

Roll Posterior

Lax to Pecs and Shoulders

Banded Lat/Shoulder Stretch

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