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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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020