Warm-up:

Individual….

Assault Bike

Crossover Symmetry

15 Hollow Rocks

Group….

Banded Lat Stretch

LAX to Shoulders and Traps

Band Pull Aparts

Skill Review

 

Skill and Strength:

Weighted Pull-Ups

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

Rest 2 minutes between sets, building to today’s 1-RM

Take 15 minutes to complete

 

Fitness:

Three rounds for time of:

400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

 

Performance:

Three rounds for time of:

400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

**16 Minute time cap

Mobility:

LAX to Plantar Fascia

Banded Lats and Shoulders

Roll Thoracic

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020