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THURSDAY 180201

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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