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THURSDAY 170518

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Dislocates

Group…

400m Jog

Banded Samson Lunges

20 Waiter Bows

Monster Walks

10 Ring Rows

Review Split Squat and Trap Raises

 

Skill and Strength:

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 3 sec descend
Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps each @ 2 sec descend
Rest 30 seconds

Complete in 12 minutes

Fitness:

Rounds of 15, 12 and 9 reps for time of:

Dumbbell Thruster
Burpee to Target 6″ Above Standing Reach

 

Performance:

Rounds of 15, 12 and 9 reps for time of:

Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

Time cap of 10 minutes.

 

Mobility:

Mash Quads

Roll Posterior

Banded Shoulders

Couch Stretch

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