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TUESDAY 161011

Warm-up:

Individual…

Run 400m

Crossover Symmetry

15 Hollow Rocks

Group…

Banded Shoulders

LAX to Pecs/Traps

Bear Crawl Down

Broad Jumps Back + 3 Squats

10 Burpees

 

Fitness and Performance:

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)

**Score is Round plus reps (add pushups to reps)

 

Mobility:

Mash quads with barbell

Banded Shoulders/Lax to shoulders

Roll Posterior

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