Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Banded Good Mornings
Group…
15 Dislocates
10 Good Mornings
10 Leg Swings
10 Trunk Twists
10 Ankle rolls each both ways
10 Yoga Push ups
High Knees Down
Butt Kickers back
5 Burpees
Review the complex
Strength and Skill:
8 minute EMOM building in load…
DT Complex (1 Deadlift, 1 Hang Power Clean, 1 Push Jerk)
Fitness:
5 Rounds:
On the 4:00
400 Meter Run
5 Man Makers (push up, row, push up, row, power clean and push press)
Performance:
“HarDTop”
5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Mobility:
Mash Calves/Achilles
Banded Hamstrings
Roll Posterior
Read more
MONDAY 181022
October 22, 2018
SATURDAY 181020 “Grace Day”
October 19, 2018
FRIDAY 181019
October 18, 2018
Leave a Reply