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THURSDAY 190613

Warm-up:

Individual…

Foam Roll 3 minutes
Crossover Symmetry

Group…

Coaches Choice….

Fitness:

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts
Minute 2 – 16 Walking Lunges with Farmer’s Carry
Minute 3 – 8 Strict Toes to Bar or Hanging Leg Raises @ 2 sec descend
Minute 4 – 8 Burpees
Minute 5 – 40 Seconds of Prone Plank

Performance:

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 8 Burpees over the Bar
Minute 5 – 40 Seconds of Prone Plank

Mobility:

Roll Posterior
Couch Stretch

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