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THURSDAY 170209

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

Bear Crawls Down

Crab Walk Back

Hand Stand work for 2 minutes

Strict Press Review

 

Skill and Strength:

Five sets of:

Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

 

Fitness:

Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups

 

Performance:

Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
20 Push Presses (95/65 lbs)
10 Pull-Ups

 

Mobility:

Mash Lats

LAX to Plantar Fascia

LAX to Shoulders

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