Warm-up:
Individual…
Row or Bike
Crossover Symmetry
LAX to Shoulders and Lats
Group…
Butt Kickers down
High Knees Back
Bunny Hops Down
Zombie Walks Back
Bear Crawl Down
Crab Walk Back
10 Scap Push ups
5 Yoga Push ups
Review the Bench Press and setup
Strength and Skill:
Take 15 minutes to build to a 3RM for Bench Press.
Fitness:
75 Heavy Kettlebell swings
EMOM 10 Abmat Situp starting with sit-ups.
For time.
Performance:
“Randy Interrupted”
75 Power Snatches (75/55)
EMOM 5 Toes to Bar starting with Toes to Bar.
Time Cap of 10 Minutes.
Cash Out:
On your own time….
40/30 Cal on Bike
Mobility:
LAX to Shoulders and Pecs
Roll Posterior
Mash Quads
Banded Hamstrings
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