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