Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
10 GHD Situps
Group…
Bear Crawl Down
Burpee Broad Jumps Back
15 Dislocates
10 Dive Bomber Push ups
Strength and Skill:
Four sets of:
Shoulder Press x 3-5 reps @ 2 sec descend
Rest 60 seconds
Strict Toes to Bar x 6-10 reps @ 2 sec descend OR 10 V-ups @ 2 sec descend
Rest 60 seconds
Complete in 15 minutes
Fitness:
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
Performance:
Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders
Mobility:
Banded Lat Stretch/Mash Lats
Mash Quads
Roll Posterior
Mash Psoas on KB Handle
Leave a Reply