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TUESDAY 180123

Warm-up:

Individual…

Bike 2 Minutes

Crossover Symmetry

15 Dislocates

Group…

LAX to shoulders and Traps

Banded Shoulders and Front Racks

Bear Crawl Down

Crab Walk Back

10 Push ups

10 Squats

45 Sec Handstand hold

Review Movements then build to working weight…

 

Fitnesss:

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:

5 Dumbbell Push Presses
10 Burpees

 

Performance:

In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:

5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell

 

Strength and Skill:
Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – DB Rows x 6-8 reps @ 2 sec descend (Left Arm)
Minute 4 – DB Rows x 6-8 reps @ 2 sec descend (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

Mobility:

LAX or Roller to glutes

Mash Quads

Banded Shoulders/Lats

 

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