Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Banded Shoulders
Group…
LAX to Traps/Pecs
10 Dislocates
10 Yoga Push ups
Bear Crawl Down
Crab Walks Back
45 sec Handstand hold
Review the Press and Push Press
Strength and Skill:
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
Then….
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
Fitness:
For time:
40/30 Calories of Assault bike or Rowing
30 Burpees
20 Strict Pull-Ups
Performance:
For time:
40/30 Calories of Assault Bike or Rowing
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
Mobility:
Mash Lats
Mash Quads
Roll Posterior
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