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
Leave a Reply