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THURSDAY 191107

Warm-up:

Individual…

Jog or Bike 3 minutes
Crossover Symmetry

Group….

Coaches Choice


Strength and Skill:

Four sets of:
Power Clean x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

Take 10 minutes to complete.

Fitness:

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row OR 200m Run
10 Burpees
10 Goblet Squats

Performance:

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row OR 200m Run
10 Burpees over the bar
5 Front Squats (135/95)

This should be fast and the squats should be fast…this should not hurt but be something you can work through quickly.

Time cap of 20 minutes.

Mobility:

Roll out posterior and legs
LAX feet and shoulders

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