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TUESDAY 181204

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

Group…

:20 bar hang

10 hollow rocks

10 arch rocks

Kipping practice:

2 beat swings + 1 kip (straight arm lat press down focusing on vertical elevation)  times 5 sets

Review the workout and points of performance on the movements…..

 

Fitness:

Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing or 35/25 Biking
20 Wall Ball Shots
10 Strict Chest-to-Bar Pull-Ups

Please note times for each of the five sets.

 

Performance:

Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing or 35/25 Biking
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

Please note times for each of the five sets.

 

Mobility:

Mash Lats on Roller

Roll Posterior

LAX to Shoulders

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