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WEDNESDAY 170719

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Roll Posterior and Upper back

Group…

Kneeling wrist stretch

10 Cat and Cows

10 Scorpion Shoulder Stretch

5 Yoga Spider man push ups

Bear Crawl Down

Zombie Walks Back

Review the Clean and Jerk

 

Strength and Skill:

Take 16 minutes and find today’s 1-RM Clean and Jerk.

 

Fitness:

For time:
500 Meter Row
25 Kettlebell Swings
50 Air Squats
400 Meter Run
20 Kettlebell Swings
40 Air Squats

Performance:

For time:
500 Meter Row
50 Kettlebell Swings
100 Air Squats
500 Meter Row

14 Minute time Cap.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Quads with KB

 

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