Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Hollow Rocks
Group…
10 Arm Circles each way
15 Dislocates
10 Push ups
3 Wall Walks
Review Press
Strength and Skill:
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
Fitness and Performance:
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Mobility:
Mash Triceps on Racked Barbell
Banded Shoulder Stretch
Roll Posterior
LAX to Traps/Shoulders
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