Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Good mornings

Group…

Banded Lat Stretch

10 Scap Pullups

5 Strict Pullups

10 Jumping Spiders

 

 

Skill Work:

Goat Day 12 minute EMOM

Goat 1: Odd minutes

Goat 2: Even Minutes

Pick two things to practice…this is not competition time.

 

Fitness:

Dissected GI Jane

10 Rounds of:

7 Burpees

5 Strict Pullups

 

Performance:

“GI Jane”

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

**Time cap of 18:00

 

Mobility:

Mash Lats on a roller

Roll Thoracic

Banded Shoulder Stretch

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020