Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Shoulders

Group…

Kneeling Wrist Stretch

15 Dislocates

10 Good Mornings

10 Behind the neck PVC Presses

Bear Crawl Down

Crab Walk Back

Review the Split Jerk

 

Strength and Skill:

Take 18 minutes to build to today’s heavy Split Jerk

 

Fitness:

For Max Reps/Calories:

3 Minutes of Rowing (Calories)
1 Minute of Rest

3 Minutes of Dumbbell Box Step-Overs
1 Minute of Rest

3 Minutes of Dumbbell Thrusters

Performance:

For Max Reps:

3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds

3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)
Rest 60 seconds

3 Minutes of Thrusters (115/80 lbs)

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

 

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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018