TUESDAY 180417



Row or Bike

Crossover Symmetry

5 Burpee Pull Ups


Run 200m

10 Dislocates

10 Good Mornings

10 Leg Swings

10 Yoga Push ups

5 Strict pullups

Review Skill work and get going…


Strength and Skill:

Every 3 minutes, for 12 minutes (4 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)

Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Tuck Rock to Tuck Sit x 15 reps


Fitness and Performance:

Three sets, for max reps/calories of:

3 Minutes of Assault Bike OR Rower (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups

Rest 2 minutes



Mash lats and roll posterior

LAX to Shoulders and Traps

LAX to Plantar Fascia

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