Warm-up:
Individual…
Row or Bike
15 Disclocates
20 Banded Good Mornings
Group….
200m Jog
10 Leg Swings
10 Squats
High Knees Down
Ostrich Walk Back
Broad Jump Down
Butt Kickers Back
Clean Review
Skill and Strength:
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2 minutes
Take 15 minutes to complete.
Fitness:
Five rounds for time of:
5 Calories of Assault Bike
10 Push-Ups
20 Kettlebell Swings (24/16 kg)
Performance:
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups
12 Minute time cap.
Mobility:
LAX to Plantar Fascia
Roll Posterior
Banded Hamstrings
Leave a Reply