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TUESDAY 170725

Warm-up:

Individual…

Row 5oom

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

15 Dislocates

15 Trunk Twists

Bear Crawl Down

Crab Walk Back

 

10 Yoga Push ups

 

Strength and Skill:

Four sets of:

Bench Press x 4-6 reps @ 2 sec descend
Rest 60 seconds

Strict Pull-Ups x Max Reps
Rest 60 seconds

Take 12 minutes to complete.

 

Fitness:

Five rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Push-Ups

 

Performance:

Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

20 Minute time cap.

 

Mobility:

LAX to pec and shoulders

Banded Hamstrings

Roll Posterior

 

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