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TUESDAY 171010

Warm-up:

Individual…

Skip Rope 2 minutes

Crossover Symmetry

15 Dislocates

Group…

Banded Shoulders

Kneeling Wrist Stretch

30 Sec Handstand Hold on Wall

5 Burpees

Review the z Press

 

Strength and Skill:

Five sets of:

Barbell Z-Press x 4 reps
(build to today’s 4-RM)

Rest 2-3 minutes

Take 15 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

250 Meter Row
20 Push-Ups
10 Stationary Dips

Performance:

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders
20 Push-Ups
10 Ring Dips

 

Cash Out:

Not For time…

3 Sets

12 GHD Sit-ups

12 GHD Back Extensions

 

Mobility:

Mash Tricpes on Racked Barbell

LAX to Pecs

Roll Posterior and Calves

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