Warm-up:
Individual…
Assault Bike 2 Minutes
Crossover Symmetry
15 Dislocates
Group…
Run 200m
15 Hollow Rocks
10 Dive Bomber Push ups
Bear Crawl Down
Crab Walk Back
Strength and Skill:
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Fitness:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Performance:
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Mobility:
LAX to Shoulders
Roll Posterior
LAX to Traps