Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
Group…
15 Dislocates
10 Trunk Twists
10 Hand Release Push ups
Bear Crawl Down
Ostrich Walk Back
Review Shoulder Press
Strength and Skill:
Shoulder Press @ 2 sec descend
Rest 2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep
Take 18 minutes to complete.
Fitness:
In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
10 Burpees
Performance:
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar
12 minute time cap.
Mobility:
Mash Calves and Quads
LAX to plantar fascia
Roll Posterior
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