Warm-up:
Individual…
Bike 2 minutes
Crossover Symmetry
Group…
200m Jog
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Review the movements and run through a small version to prep:
100m jog
3 Strict Pullup
5 Toes to Bar
8 Push ups
Recover and setup to start….
Fitness and Performance:
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the six sets.
Mobility:
Mash Lats on Roller
Roll Posterior
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