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WEDNESDAY 171227

Warm-up:

 

Individual…

Row or Bike

Crossover Symmetry

Banded lat Stretch

Group….

15 Dislocates

15 Good Mornings

10 Yoga Push ups

10 Squats

10 Ring Rows

30 Sec Handstand hold

Review the movements and setup….

 

Fitness and Performance:

Every 5 minutes, for 35 minutes (7 sets) for times:

Row 500 Meters
8 Strict Pull-Ups or Scale up to 4 Muscle Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the seven sets.  Compile total working time for your score.

 

Mobility:

Mash Lats on Roller

Roll Posterior

Banded Hamstring

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