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THURSDAY 170601

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

Spiderman Crawl Down

Broad Jump + 2 Squats Back

15 Waiters Bows

 

Strength and Skill:

Four sets of:

Front Squat x 3-5 reps @ 3 sec descend
Rest 20 seconds

Strict Pull-ups x Max unbroken reps
Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters or Bike 15/10 Calories
15 Burpees

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

 

Mobility:

Roll Posterior

Banded Lat Stretch

Banded Hamstrings

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