Warm-up:
Individual…
Skip Rope for 2 minutes
15 Good Mornings
12 High Box steps
Group…
3 movements in 3 minutes:
20 seconds on as you rotate through each movement
Push ups
Reverse Lunges
Situps
Strength and Skill:
Four sets of:
Dumbbell Walking Lunges x 20 steps (smooth and not fast)
Rest 90 seconds
Ring Dips x Max Reps @ 2 sec descend
(please stick to the tempo prescription)
Rest 90 seconds
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
20 Push-Ups
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups
Mobility:
Mash Triceps on barbell
LAX to pecs
Roll Posterior
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