Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

12 Goat Baggers

Group…

200m Jog

12 Waiters Bows

5 Inch worm push ups

10 Scorpions

Ostrich Walks Down

Zombie Walks Back

Review Deadlifts and Rope Climb

 

Strength and Skill:

Five sets of:

Deadlift x 3-5 reps
Rest 20 seconds

2 rope climbs or 1 legless climb or rope climb practice

Rest 2 minutes

Take 14 minutes to complete.

 

Fitness:

For time:

Run 800 Meters
Row 1000 Meters
Run 800 Meters

 

Performance:

For time:

Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters

16 minute time cap.

 

Mobility:

Mash Quads

Roll Posterior

LAX to Plantar Fascia

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020