Warm-up:

Individual…

Row 500m

Crossover Symmetry

Group…

Banded Lat/Shoulder Stretch

10 Hollow Rocks

10 Supermans

5 Strict Pullups

Take 5 Minutes to review the kip and kipping swing going into practice time.

 

 

Skill Work:

Take 10 minutes to work on Kipping Skills (Pull-ups, Toes to bar, Bar Muscle ups, etc…)

Look to improve technique and try something new.

 

Performance and Fitness:

Partner 5K row (alternate every 250M) for time.

This seems straight forward but if done correctly will be a hard workout.

Time cap of 25 minutes.

 

Mobility:

Banded Hamstrings

Mash Quads

LAX to Planar Fascia

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THURSDAY 181213

December 12, 2018

WEDNESDAY 181212

December 11, 2018

TUESDAY 181211

December 10, 2018