TUESDAY 190813



400m Jog
Crossover Symmetry


Assault Bike x 60 seconds (60-65% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Review the movements, standards and stimulus…..then setup while moving through small sets of each movement.

Fitness and Performance:

“Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

This is a retest of the baseline workout.



Banded Lats/Shoulders
Roll Posterior
Banded Hamstrings

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