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THURSDAY 190808

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group….

Static Hang x 60 seconds (accumulate if needed)
15 Dislocates
10 OH Squats

Followed by…

Tabata (20 seconds work/10 seconds rest)
Plank Shoulder Taps x 2 sets
Mountain Climbers x 2 sets
Sit-Ups x 2 sets
Squats x 2 sets
Burpees x 2 sets

 

Fitness:

Three rounds for time of:
800 Meter Run
10 Dumbbell Box Step-Overs
15 Burpees
20 V-Ups or Hanging Leg Raises

Performance:

Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

Mobility:

Mash Quads
LAX to shoulders and feet
Banded Lats and Shoulders

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