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
Leave a Reply