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THURSDAY 181018

Warm-up:

Individual…

Skip rope for 2 minutes

Crossover Symmetry

Group….

Run 100m at 50% pace –> 100m at 60% pace –> 100m at 70% pace –> 100m at 80% pace (Can be done in one 400 run)

30 seconds in place: high knees, butt kicks, lateral jumps, toe taps to a plate

On a bar: :10 bar hang, 10 kip swings, 10 scap pullups, :10 flexed arm bar hang, 5 strict pullups

Spend 2-3 minutes practicing your kip swing and getting in some C2B/Pullup work

Review the workout and get moving….

 

Fitness:

Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
10 Strict Pull-Ups
20 Box Step-Overs with Dumbbells

 

Performance:

Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups

 

Mobility:

LAX to Plantar Fascia

Mash lats on roller

Roll Posterior

 

Announcements:

-Grace Day this Saturday….all week you can bring canned food donations

-Yoga at the gym this Thursday at 7pm in the Studio area

-Obstacle Course Race (OCR) class this Saturday at 11am $20 to attend

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