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WEDNESDAY 170823

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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