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THURSDAY 170706

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

12 High Box Step Ups

Group…

200m Jog

Samson Stretch

10 Ring Rows

Monster Walks

Zombie Walks Down

Butt Kickers Back

 

Fitness and Performance:

Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike
12 Push-Ups

**You can start at a different couplet but stay in the same order.

 

Mobility:

Mash Quads and Lats

Roll Posterior

Banded Lat Stretch

LAX to Plantar Fascia

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