Warm-up:
Individual…
Row or Bike
Crossover Symmetry
12 Hollow Rocks
Group…
10 Dislocates
10 Matrix Turns
10 Good Mornings
Bear Crawl Down
Ostrich Walks Back
5 Burpees
10 Squats
5 Dive Bomber Push ups
Review movements….
Strength and Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 (controlled)
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 2 sec descend
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
Fitness:
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Performance:
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Mobility:
LAX to traps and shoulders
Banded Lats
Roll Posterior
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