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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