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THURSDAY 170316

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

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