Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
20 Banded Good Mornings
Group…
15 Dislocates
15 Leg Swings
15 Trunk Twists
15 PVC OH Squats
Bunny Hops Down
Butt Kickers Back
Snatch Review
Strength and Skill:
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes
Take 15 minute to complete.
Fitness:
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds
Performance:
Three rounds for time of:
400 Meter Run or Row (if raining hard) or 25/20 Cal Bike
15 Overhead Squats (135/95 lbs)
15 minute time cap.
Mobility:
Mash Quads
Couch Stretch
Cobra Pose hold
Roll Posterior
Leave a Reply