Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

20 Banded Good Mornings

Group….

200m Run

10 Scap Pull ups

5 Strict Pullups

High Knees Down

Butt Kickers Back

 

Fitness and Performance:

For time:

Run 400 Meters
immediately followed by…

Two rounds of:

4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 American Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

immediately followed by…

Two rounds of:
10 Pull-Ups
20 Box Jumps (24/20″)
30 Wall Balls (20/14#)

immediately followed by…

Run 400 Meters

Time Cap of 35 minutes.

 

Mobility:

Mash Lats

LAX to Pecs

Roll Posterior

 

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020