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WEDNESDAY 170315

Warm-up:

Individual….

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group….

Banded Lat Stretch

LAX to Trap and Pecs

10 Band Pull Aparts

5 Burpee Pull ups

5 Knees to Elbows + 5 Toes to Bar

 

Fitness and Performance:

Every 5 minutes, for 30 minutes (6 sets) for times:

Row 500 Meters or Bike 35/30 Calories
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please score workout as working time.

 

Mobility:

LAX to Shoulders/Pecs

Roll Posterior

Mash Quads

 

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