Warm-up:
Individual…
Row 500m
Crossover Symmetry
10 Yoga Push ups
Group…
LAX to traps
Banded Wrist Mobility
10 Dive Bomber Push ups
2 Wall Walks
Strength and Skill:
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
Fitness:
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)
Rest 4 minutes, and when the running clock reaches 8:00…
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees
Performance:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees
Mobility:
LAX to pecs and shoulders
Mash Lats on Roller
Roll Posterior
Box Brief:
********Paleo challenge is in full swing….keep the momentum up and post pics of recipes and successes in the group.
********We should be cutting through the wall this week so we appreciate your patience with the dust and debris.