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THURSDAY 190103

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

Group…

Suitcase carry:  down and back with one arm – down and back with one arm
Single arm front rack carry: down and back with one arm – down and back with one arm
Single arm OH carry: down and back with one arm – down and back with one arm
Double KB front rack carry: down and back

Standing split squat at 3 sec descend x 8 per side
Ring row (or strict pullup) x 5-8
Hanging hollow hold x :20-30

Review movements and get moving…

 

Strength and Skill:

Four sets of:

Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ 2 sec descend
Rest 90 seconds

 

Fitness:

For time:
40 Wall Ball Shots
30 Mountain Climbers
30 Wall Ball Shots
20 Mountain Climbers
20 Wall Ball Shots
10 Mountain Climbers

 

Performance:

For time:
40 Wall Ball Shots (20/14 lbs to 10/9′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

10 minute cap.

Mobility:

LAX to Glutes and Plantar Fascia

Roll Posterior

Mash Quads

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