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TUESDAY 170530

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Yoga Push ups

Group….

15 Dislocates

15 Good Mornings

Bear Crawl Down

Butt Kickers Back

 

Strength and Skill:

Four sets of:

Single-Arm Dumbbell Row x 6-8 reps @ 2 sec descend
Rest 60 seconds

L-Sit x 45-60 seconds (accumulated)
Rest 60 seconds

Take 13 Minutes to complete.

Performance and Fitness:

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:

5 Man-Makers (55/35 lb)  –  (push up, row, push up, row, power clean and press)
Time Cap of 20 Minutes.

 

Mobility:

Mash Quads

Roll Posterior

LAX to Posterior

 

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