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WEDNESDAY 170705

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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