Warm-up:
Individual…
Crossover Symmetry
15 Dislocates
Group…
200m Jog
Bear Crawl Down
10 Hollow Rocks
Zombie Walks Back
15 Swinging Bear Hugs
10 Push ups
3 Wall Walks
review the strength components
Strength and Skill:
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
Fitness:
Five rounds for time of:
20 Lateral Jumps Over Barbell/KB
10 KB Swings
10 Push ups
Performance:
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)
Time cap of 12 minutes.
Mobility:
LAX to pec and shoulders
LAX to feet
Leave a Reply