Warm-up:
Individual…
Skip rope 2 minutes
15 Dislocates
Crossover Symmetry
Group…
10 Yoga Push ups
15 Hollow Rocks
Bear Crawl Down
Crab Walks Back
Press & Push Press Review
Strength and Skill:
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps
Build over the course of the 10 sets to today’s heavy double.
Immediately followed by…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 sets to today’s heavy single.
Fitness:
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Russian Kettlebell Swings
Performance:
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Russian Kettlebell Swings (24/16 kg)
Mobility:
LAX to Shoulders
Roll Glutes/Hamstrings
LAX to Plantar Fascia