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THURSDAY 200109

Warm-up:

Individual….

Bike or Row 2 minutes
Crossover Symmetry

Group….

Run 200M or 1 minutes on the Bike
15 Dislocates
15 Good Mornings
15 Lunges per side
10 Squats

3 movement in 3 minutes:

Push ups
Situps
Jumping Jacks

Review the Push Press

EMOM to a starting weight f

Fitness and Performance:

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups
15 Heavy Kettlebell swings
5 Push Press

*Build in Weight on the Push Press*

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