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TUESDAY 171003

Warm-up:

Individual….

Run 400m or Row

Crossover Symmetry

15 Hollow Rocks

Group…

Banded Samson Lunges

Banded Lat Stretch

15 Banded Good Mornings

Pigeon Stretch each side

15 Squats

 

Strength and Skill:

Three sets of:

Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds

Tempo Ring Dips x Max Reps @ 1111 (controlled)
Rest 90 seconds

Take 13 minutes to complete.

 

Fitness:

Four rounds for time of:

5 Strict Pull-Ups
10 Dumbbell Thrusters
15 Calories of Assault Bike (or Rowing)

 

Performance:

Four rounds for time of:

5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)

Time cap of 15 minutes.

 

Mobility:

Mash Quads

Mash Lats

LAX to Glutes and Traps

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