Warm-up:
Individual…
Row or Bike
Crossover Symmetry
LAX to Traps and Shoulders
Group…
10 Dislocates
10 Good Mornings
Bear Crawl Down
Samson Lunges Back
10 Scorpions
10 Squats
10 Push ups
Strength and Skill:
Five sets of:
Bench Press x 3-4 reps
Rest 2 minutes
Build to today’s heavy 3-4 reps.
Take 15 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
5 Strict Pull-Ups
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups
Cash Out:
100m Sprints for 4 sets
* rest as needed
Mobility:
LAX to Plantar Fascia
Roll Posterior
Couch Stretch
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