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WEDNESDAY 190612

Warm-up:

Individual….

Row or Bike
Crossover Symmetry

Group…

400m Run
20 Good Mornings
15 Dislocates
10 Squats
15 KB Swings
10 Scorpions
10 Push ups

Review movements and points of performance….

Setup and run through the first AMRAP of movements to get prepped.

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

 

Mobility:

Roll lower body with roller

Banded Shoulders and Lats

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