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TUESDAY 170711

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Banded Lat Stretch

Group…

LAX to pecs and traps

Banded Lat Stretch

200m Jog

20 Waiter Bows

10 Trunk Twists

10 Leg Swings

10 Squats

 

Fitness:

Against a three-minute running clock, complete as many rounds and reps as possible of:
10 Strict Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 40th squat.

 

Performance:

Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

 

Mobility:

Roll Lats and posterior

Pigeon Stretch

Mash Quads

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