Warm-up:

Individual…

Bike 2 minutes
Crossover Symmetry

Group…

Butt Kickers Down
High Knees Back
10 Push ups
Bear Crawl Down
Broad Jumps Back
10 Situps

Review Movements and setup….

 

Strength and Skill:

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2 sec descend
Rest 30 seconds
Supine Ring Rows x 8-10 reps @ 2 sec descend
Rest 30 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2 sec descend
Rest 30 seconds
Strict Toes to Bar OR GHD Situps x 6-8 reps @ 2 sec descend on T2B
Rest 30 seconds

Take 10-12 Minutes to complete.

Fitness:

Five rounds for time of:
200 Meter Run
20 Push-Ups
10 Strict Pull-Ups

 

Performance:

Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

Time cap of 17 minutes.

Mobility:

LAX to Plantar Fascia and shoulders

Roll Posterior

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020