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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