Warm-up:
Individual…
Foam Roll 2 minutes
Bike 3 minutes
Group…
Coaches Choice….
Strength and Skill:
Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps OR L-Seated Presses
Rest 2 minutes
Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps OR L-Seated Presses
Rest 2 minutes
Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps OR L-Seated Presses
Fitness:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 Dumbbell Box Step-Overs
12 Dumbbell Push Presses
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Performance:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Mobility:
LAX to Feet and Shoulders
Roll Posterior
Banded Hamstrings
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