Warm-up:
Individual…
Row 5oom
Crosover Symmetry
10 GHD Situps or 20 abmat situps
Group…
15 Dislocates
15 Good Mornings
10 Yoga Push ups
Bear Crawl Down
Crab Walk Back
Push Press Review
Strength and Skill:
Four sets of:
Push Press x 3-5 reps
Rest 1 minutes
L-Sit Tuck to Extension x 7-10 reps with control
Rest 1 minutes
Take 15 minutes to complete.
Fitness:
Three rounds for time of:
Run 400 Meters
40/30 Push-Ups
Performance:
Complete rounds of 21, 15, and 9 reps of:
Strict Handstand Push-Ups
Push Press (135/95 lbs)
Push-Ups
Time cap of 15 minutes.
Mobility:
LAX to shoulders and pecs
Banded Shoulders/Lats
Roll Posterior
Wall Splits
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