Warm-up:
Run or Row
Crossover Symmetry
15 Matrix turns
10 Dive Bomber Push ups
Backwards Bear crawl down
Samson Lunges back
10 Pull ups
15 Hollow rocks
10 GHD Situps
15 squats
Skill Work:
Three sets (12 minutes) of:
30 seconds of Dynamic Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds
Total reps combined of Push ups and T2B for score
WoD:
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups
Mobility:
LAX to pecs
Mash and roll Calves/Achilles
Cobra stretch to stretch abs and hips
Pigeon Stretch
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021