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THURSDAY 170720

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

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