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WEDNESDAY 170524

Warm-up:

Individual….

Skip Rope 2 minutes varying types

15 Leg Swings

Crossover Symmetry

Group….

Bear Crawl Down

Bunny Hops Back

10 Inch Worm push ups

15 Hollow Rocks

Jerk Review

 

Strength and Skill:

Take 15 minutes to build to today’s heavy…
Split Jerk x 1 rep

 

Fitness:

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters OR Bike 20/15
Push Press (Dumbbell or Barbell)

Performance:

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300/250 Meters
Push Press (115/75 lbs)

 

Mobility:

LAX to Trap/Pecs

Banded Shoulders

Roll Glutes and Hamstrings

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