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THURSDAY 170803

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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