Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

LAX to shoulder/pecs

Banded Lat Stretch

200m jog

Bear Crawl Down

Broad Jump + 3 squats back

 

Fitness:

Four sets of:

Back Squat x 8 reps @ 3 sec descend
Rest 60 seconds

Supinated-Grip Strict Pull-Ups x 8 reps @ 2 sec descend
(add weight if you can easily achieve 8 reps)
Rest 60 seconds

Alternating Reverse Lunges with Dumbbells x 20 reps @ 2 sec descend
Rest 60 seconds

L-Seated Dumbbell Press x 8 reps @ 2 sec descend
Rest 60 seconds

 

Performance:

Seven rounds for time of:

5 Thrusters (175/115 lbs)
10 Pull-Ups

 

Mobility: 

Take plenty of time to mobilize

Mash and roll

Mash lats and quads

Banded Shoulders and Lats

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January 19, 2021

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January 18, 2021

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January 17, 2021