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WEDNESDAY 171004

Warm-up:

Individual…

Skip rope for 2 minutes

10 Yoga Push ups

Foam Roll Hamstrings/Low back

Group…

200m Jog

15 Dislocates

Bear Crawl Down

Zombie Walks Back

Karaoke Down and Back

 

Strength and Skill:

Four sets of:

Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds

Abmat Situps x 25 reps or 10 GHD Situps
Rest 60 seconds

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups

Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.

 

Performance:

Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders

Time cap of 10 minutes.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

LAX to Pec/traps

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