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WEDNESDAY 161221

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group….

4 Banded Partner Sprints (progressively faster)

Zombie Walks Down

High Knees Back

Perfect Stretch Down

Butt Kickers Back

 

 

On the Tenth day of Christmas our coaches gave to us….Weightlifting Wednesday….get ready to pick up some weights!

10 minutes to warm up with the barbell for the complex.

 

Performance:

Five rounds for time of:

15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

25 min cap

Fitness:

Five rounds for time of:

30 Kettlebell Swings
20 Goblet Squats
15 Push-Ups

 

Mobility:

Roll and mash

Barbell mash Quads

Wall Splits

Roll Posterior

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