Warm-up:
Individual…
Row 2 minutes
Crossover Symmetry
Banded Lat/Shoulders
Group…
Lax to pec/traps
Banded Shoulders
15 Dislocates
Ostrich Walk Down
Crab Walk Back
Review the Push Press
Strength and Skill:
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout
Take 15 minutes to complete.
Fitness:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
25 Kettlebell Swings
Performance:
Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders
12 minute cap.
Mobility:
Banded Hamstrings
Roll Posterior
LAX to Plantar Fascia/Pec
Mash Triceps
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