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THURSDAY 200116

Warm-up:

Individual….

PVC Shoulder Warm Up
Downward Dog Holds

Group….

Bike 2 minutes
15 Dislocates
10 Matrix Turns
5 Inch worm Pushups
10 Scorpions

Review the movements and expectations…

Strength and Skill:

Five sets of:
Barbell Z-Press x 5 reps
Rest 60 seconds
Weighted Strict Pull-Up x 5 reps
Rest 60 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

Take 14 minutes to complete

Fitness:

For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike

Performance:

For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

Time cap of 16 minutes.

Mobility:

LAX to Shoulders and Pecs
Mash Calves and Achilles on Roller
Roll Posterior

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