Warm-up:
Individual….
Run 400m Jog
Crossover Symmetry
Group…
12 Dislocates
Wall Slides x 10 @ 3 sec up and 3 sec down
Kneeling wrist mobility
20 Plank Shoulder taps
10 Push ups
10 Scorpions
Review Bench Press and Take a few minutes to build….
Strength and Skill:
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 2 sec down with 1 sec pause at the bottom
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
Fitness:
Complete as many rounds and reps as possible in 15 minutes of:
30 Lateral Jumps Over a Kettlebell
20 Push-Ups
10 Strict Pull-Ups
Performance:
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
Mobility:
Mash Lats on Roller
Banded Lats and Shoulders
LAX to pecs and shoulders
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