Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
Kneeling wrist stretch/mobility
15 Dislocates
10 Matrix Turns
10 Yoga Push ups
Review the Push Press and warm up
Skill and Strength:
Take 15 minutes to find today’s 1-RM Push Press
Fitness:
In teams of two, partners alternate rounds to complete five rounds each of:
10 Burpees
20 Dumbbell Push Press
30 Mountain Climbers (each step counts as one rep)
Performance:
For time:
Row 1000 Meters
immediately followed by…
Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)
immediately followed by…
40 Toes to Bar
**16 minute time cap
Mobility:
Cobra Stretch
LAX to Plantar Fascia
Roll Posterior
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