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WEDNESDAY 180822

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

Bear Crawl Down

10 Push Ups

10 Hollow Rocks

Zombie Walks Back

10 Squats

5 Inch Worms

3 Wall Walks

Review the stations and setup…

 

Strength and Skill:

 

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2 sec descend
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2 sec descend
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2 sec descend
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2 sec descend
Rest 45 seconds

Take 13 minutes to complete.

Fitness:

Four rounds for time of:
200 Meter Run
30 Kettlebell Swings
40 Push-Ups

 

Performance:

Four rounds for time of:
50 Double-Unders
40 Push-Ups
30 Kettlebell Swings (32/24 kg)

Time cap of 18 minutes.

 

Mobility:

LAX Plantar Fascia

Roll Posterior

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