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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