Warm-up:
Individual…
Row or Bike
Crossover Symmetry
12 Banded Good Mornings
Group….
12 Dislocates
PVC Front Rack stretch
12 Good Mornings
12 Front Squats
Pigeon Stretch each side
Everyone with a barbell (coach guided) move through complex several times…..
Get started with light load building across the 10 sets.
Strength and Skill:
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
Fitness:
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 20 Jumping Lunges
Minute 2 – 20 V-Ups or Situps
Minute 3 – 20 Push-Ups
Performance:
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push-Ups
Mobility:
LAX to Pecs and Plantar Fascia
Roll Posterior
Mash Quads
Leave a Reply