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WEDNESDAY 170125

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

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