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WEDNESDAY 170510

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 GHD Hip Extensions

Group…

200m Run

10 Hip Bridges

Coach Led Barbell warm up

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
10 Dumbbell Push Press
10 Dumbbell Front Squat

Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

 

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)

Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 5 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

 

Mobility:

200m Cool Down Jog

LAX to Glutes and Plantar Fascia

Roll posterior

Mash Quads

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