Warm-up:
Individual…
Assault Bike
Crossover Symmetry
20 Banded Good Mornings
Group….
Bear Crawl Down
High Knees Back
Inch Worms Down
Butt Kickers Back
10 Yoga Push ups
Take Time warm up movements
Fitness:
Complete as many rounds and reps as possible in 6 minutes of:
12 Kettlebell Swings
12 Wall Ball Shots
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Box Step-Overs
12 DB Push Presses
Record Amraps and add in Burpees to reps
Performance:
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (65/45 lbs)
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps
Record Amraps and add in Burpees to reps
Mobility:
Roll Posterior
Banded Shoulders
Calves on KB Handle
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SATURDAY 20210417
FRIDAY 20210416
