Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Dislocates
Group…
200m Jog
Bear Crawl Down
Cart Wheels Back
Press Review
Strength and Skill:
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes
Take 14 minutes or less to complete.
Fitness:
Against a 3-minute running clock:
Row 500 Meters
Push-Ups x Max Reps
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.
Performance:
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.
Mobility:
LAX to Pec/Shoulders
Roll Posterior
Banded Hamstrings
Box Brief:
********Weekly Spirit award was passed out to Rig Wreckers this week for the Intramural Open.
********Last day to get in your workout in February for the Commitment Club!
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SATURDAY 20210417
FRIDAY 20210416
