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THURSDAY 170511

Warm-up:

Individual…

Row 500m

15 Dislocates

15 Hollow Rocks

Group…

15 Leg Swings

15 Good Mornings

15 Squats

10 Jumping Spiders

10 Ring Rows

 

 

Strength and Skill:

Five sets of:

Back Squat x 3-5 reps @ 3 sec descend
Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2 sec descend and 2 sec ascend
Rest 60 seconds

***Take 15 Minutes to complete

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

5 Dumbbell Man-Makers
10 Alternating Cossack Squats

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

Mobility:

200m Run

Mash Quads

Roll Posterior

LAX to Plantar Fascia

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