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THURSDAY 181227

Warm-up:

Individual…

3 mins of rowing or biking at a pace where you can nasal breathe only the entire time.

Banded lats and Shoulders

Group…

5 arm circles, each direction: dime size, golf ball size, med ball size, full circles

Accumulate 2 mins in a hollow hold.

:45 HandStand hold

5 ring pullups x 2

Discuss some possible skill movement options

 

Strength and Skill:

Goat Work Day…..pick two movements to work on technique:

Every 2 minutes for 12 minutes, for 3 sets:

Movement 1

Movement 2

 

Fitness:

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Dumbbell Push Press
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips

 

Performance:

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Dumbbell Push Press (50/35 lb DBs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips

 

Mobility:

Mash Triceps on Racked barbell

Roll Posterior and Quads

 

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