Warm-up:
Individual….
Skip Rope for 2 minutes with some Double Under practice
10 Yoga Push ups
15 Dislocates
Group…
Bear Crawl Down
Crab Walk Back
Press Skill Work to warm up for 10 minutes
Strength and Skill:
Complete in 15 minutes….
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on
January 25, 2017)
Rest 2 minutes
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups
Mobility:
LAX to shoulders/traps
Roll Posterior
Mash Calf/Achilles on KB handle