banner

TUESDAY 170509

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 GHD Situps

Group…

Run 200m

Bear Crawl Down

High Knees Back

10 Ring Rows

5 Strict pull-ups

 

 

Strength and Skill:

Four sets of:

Weighted Pull-Up x 2-3 reps @ 2 sec descend 1 sec pause at bottom
Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 2 sec descend 1 sec pause at bottom
Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

 

Performance and Fitness:

In teams of two, complete four rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

 

Mobility:

LAX to plantar fascia

Roll Posterior

Mash Quads

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin