Warm-up:
Individual….
Bike or Run
Crossover Symmetry
10 Yoga Push ups
Group…
LAX to pecs/traps
15 Dislocates
15 Good Mornings
10 Scorpions
10 Hollow Rocks
Review Push Press
Strength and Skill:
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes
Take 14 minutes to complete.
Fitness:
Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs
Performance:
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders
Time cap of 12 minutes.
Mobility:
LAX to pecs/traps
Roll Posterior
Cobra Pose
Mash Calves
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