Warm-up:
Individual…
Row 5oom
Crossover Symmetry
Banded Lat Stretch
Group…
15 Leg Swings
10 in place Samson Lunges
Pigeon Stretch each side
10 Jumping Spiders
10 Air Squats
Review Barbell Lunges
Strength and Skill:
Three sets of:
Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 2 sec descend
Rest 1 minutes
Rope Climb Practice Attempt
Rest 1 minutes
Complete in 12 minutes.
Fitness:
Four rounds for time of:
400 Meter Run
7 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Performance:
Three rounds for time of:
10 Thrusters (115/80 lbs)
3 Rope Climbs
400 Meter Run
Time cap of 18 minutes.
Mobility:
Mash Lats on Roller
Mash Quads
Roll Posterior
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