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THURSDAY 170713

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

20 Banded Good mornings

Group…

200m Jog

Ostrich Walks Down

Side Lunges Back

10 Cat and Cow Stretches

10 Hip Bridges

Review the Deadlift and Ring Push up

 

Strength and Skill:

Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 2 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 2 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

Post heaviest load used and total reps achieved.

Take 12 minutes to complete.

 

Fitness:

Three rounds for time of:
400 Meter Run
20 Kettlebell Swings
20 Walking Lunges with Kettlebells or Dumbbells

 

Performance:

Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells

Time cap of 17 minutes.

Mobility:

LAX to Glutes and Plantar Fascia

Roll Posterior

Mash Lats

 

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