banner

THURSDAY 171019

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

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin