Warm-up:

Individual…

Assault Bike 2 minutes

15 Dislocates

15 Trunk Twists

Group…

Jog 200m

15 Good Mornings

15 Leg Swings

15 Squats

15 Hollow Rocks

15 Supermans

Kipping Review

 

Skill:

Spend 12 Minutes on Kipping Skill Work….

Pull-ups

Toes to Bar

Muscle Ups

Etc…

*Test Max Set of Pull-ups

 

Fitness:

For time….

500 Meter Row

40 Air Squats

30 Sit-Ups

20 Push-Up

10 Pull-Ups or Ring Rows

 

Performance:

For time…

500 Meter Row

40 Wall Balls (#20/14)

30 Weighted Sit-Ups (35#/15)

20 Strict Handstand Push-Ups

10 Chest to Bar Pull-ups

Time Cap of 12 minutes.

 

Cash out (optional): 

50 Cal on the bike for time

 

Mobility:

Roll Posterior

Banded Lat Stretch

Couch Stretch

 

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020