Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Dislocates
Group…
Banded Shoulders and Lats
Kneeling Front Rack Stretch
10 Yoga Push Ups
10 Scorpions
Bear Crawl Down
Bunny Hops Back
Review the Push Press
Strength and Skill:
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes
Build to today’s heavy 4-5 reps.
Time cap of 14 minutes.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
18/12 Calories of Rowing
12 Dumbbell Push Press
6 Strict Pull-Ups
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups
Mobility:
LAX to Shoulders/Traps
Banded Shoulders/Lats
Roll Posterior
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