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WEDNESDAY 170712

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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