Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
15 Dislocates
Group…
15 Good Mornings
10 Scorpion Shoulder stretches
30 sec Cobra Pose
45 Sec Handstand Hold
Review Push Press
Strength and Skill:
Five sets of:
Push Press x 5 reps
Rest 2 minutes
Take 14 Minutes to complete.
Fitness:
Four rounds for time of:
10 Renegade Rows
20 Wall Ball Shots
Performance:
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
Time cap of 12 minutes.
Mobility:
LAX to Traps and Scaps
Mash Quads
Roll Hamstrings and Glutes
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