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THURSDAY 161229

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group….

LAX to pecs

10 Scap Push ups

Bear Crawl Down

Crab Walk Back

 

Strength:

Five sets of:

Bench Press x 2.2.2.2
(rest 10 seconds between doubles)
Rest 20 seconds

Dynamic Push-Ups x 10-15 reps
Rest 3 minutes

 

Performance and Fitness:

In teams of two, with only one person working at a time, complete five sets each of:

200 Meter Farmer’s Carry

Carry the heaviest implements you can handle in each hand.

 

Mobility:

Lax to Pec and traps

Partner PVC mash forearms

Roll Posterior

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