Warm-up:
Individual…
Bike or Row 2 minutes
Crossover Symmetry
10 Yoga Push ups
Group…
Banded Samson Stretch
Banded Lat Stretch
Monster Walks
OH Plate Lunges Down and Back
Review the Turkish get up
Strength and Skill:
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds
Take 18 minutes to complete.
Fitness:
Every minute, on the minute, for 10 minutes:
6 Alternating Dumbbell Snatches
12 Sit-Ups
Score is sit-ups completed.
Performance:
Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (55/35lbs)
Double-Unders x Max Reps
(Score total number of double-unders performed.)
Mobility:
LAX to traps and plantar fascia
Roll Posterior
Pigeon Stretch
Couch Stretch
Leave a Reply