Warm-up:

Individual….

Skip Rope 2 minutes

10 GHD Hip Extensions

15 Hollow Rocks

Group….

15 Dislocates

15 Good Mornings

Backwards Bear Crawl Down

Zombie Walks Back

 

Strength and Skill:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4 sec descend
Station 2 – Dumbbell Bench Press x 8 reps @ 2 sec descend
Station 3 – Side Plank x 45 seconds each side

 

Performance and Fitness:

In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

 

Mobility:

Banded Hamstring

LAX to Pec and Scap

Roll Posterior

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021