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WEDNESDAY 180523

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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