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WEDNESDAY 170920

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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