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TUESDAY 161213

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

Spiderman Crawl Down

Butt Kickers Back

Perfect Stretch Down

Bear Crawl Back

 

On the Fourth day of Christmas our coaches gave to us….Pull-ups…..get ready to get elevated!

12 Minutes of Kipping, Pull-ups and Chest to bar work.

 

Fitness:

Complete as many rounds as possible in 20 minutes of:

5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Alternate between supinated-grip and pronated-grip pull-ups every round.

 

Performance:

“Cindy”

Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

 

Mobility:

LAX to Pecs

Banded Shoulders

Roll Posterior and Thoracic Spine area

 

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