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THURSDAY 170921

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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