Warm-up:
Individual…
Skip rope 2 minutes
Crossover Symmetry
Group….
15 Dislocates
Bear Crawl down
High Knees Back
5 Burpees
Crab Walk Down
Butt Kickers Back
10 Push ups
Strength and Skill:
Bench Press
Take 12 minutes to build to today’s 2RM for the day.
Fitness:
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
Performance:
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
Mobility:
LAX to Traps and Shoulders
Roll Posterior
Mash Triceps
Leave a Reply