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TUESDAY 180522

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Scorpions

Group…

200m Jog

10 Dislocates

10 Good Mornings

10 Leg Swings

10 Squats

Review movements and progress into skill work….

 

Strength and Skill:

Every 90 seconds, for 9 minutes (2 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds  OR Supine Ring Rows x 10-12 reps @ 2 sec descend
Station 2: Handstand Walk x 10 meters  OR Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Alternating Pistols x 16-20 reps OR Single-Leg Squat Variant x 30-40 seconds each side

Fitness:

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 30-Second Front Leaning Rest on Rings
Minute 4 – 16 Alternating Cossack Squats

Performance:

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

 

Mobility:

LAX to Pecs/Shoulders

Roll Posterior

Mash Quads with KB

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