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WEDNESDAY 191120

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

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