Warm-up:
Individual…
Row 500m
15 Good Mornings
20 OH Plate Lunges (light)
Group….
15 Squats
20 Jumping Spiders
Monster Walks
15 Hollow Rocks
Strength and Skill:
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3 sec descend
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
Take 15 minutes to complete.
Fitness:
Four rounds for time of:
5 Dumbbell Complexes*
20 V-Ups
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Performance:
Four rounds for time of:
5 Dumbbell Complexes* (35/20#)
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
15 minute time cap
Mobility:
Mash Quads on Roller
Couch Stretch
Banded Lat Stretch
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