Warm-up:

Run or Row

Crossover Symmetry

10 Dive Bomber Push ups

15 Squats

Bear Crawl Down

Crab Walk back

10 Matrix Turns

10 Back Extensions on GHD

10 GHD Situps

 

Fitness and Performance:

Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower

 

**You will have a score for each section.

 

Mobility:

Roll Posterior

Mash Triceps on Racked barbell

Banded Shoulders

 

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MONDAY 20210125

January 24, 2021

SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021