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WEDNESDAY 171101

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

10 Trunk Twists

15 Dislocates

3 movements in 3:

squats

push ups

sit-ups

Review movements and warm up

 

 

Fitness:

Three sets for max reps of:

60 seconds of Goblet Squats
60 seconds of Rest

60 seconds of Kettlebell Swings
60 seconds of Rest

60 seconds of Box Step-Ups
60 seconds of Rest

60 seconds of Burpees
60 seconds of Rest

 

Performance:

Three sets for max reps of:

60 seconds of Goblet Squats (53/35)
60 seconds of Rest

60 seconds of Power Cleans (135/95 lbs)
60 seconds of Rest

60 seconds of Box Jumps (24″/20″)
60 seconds of Rest

60 seconds of Burpees
60 seconds of Rest

 

Mobility:

Mash Quads and IT bands

Roll Posterior

Pigeon Stretch

 

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