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TUESDAY 171107

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Lax to Pec and Traps

Group…

15 Dislocates

15 Good Mornings

10 Scoprions

Bear Crawl Down

Crab Walk Back

Review the Shoulder Press

 

Strength and Skill:

Take 15 minutes to build to a 1-RM Shoulder Press

 

Fitness:

Complete as many rounds as possible in 12 minutes of:

3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Stationary Dips

 

Performance:

Complete as many rounds as possible in 12 minutes of:

3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders

 

Mobility:

LAX to Pec and Traps

Roll Posterior

Mash Calves

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