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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