TUESDAY, MARCH 10, 2015

Run and DU's

RUN 900 meters
50 Double Unders

CROSSOVER ACTIVATION

Mobility

Mobility:
t- spine smash overhead ext
t-spine smash w/ ext bias
shoulder rotator smash with Lacrosse ball
overhead tissue smash
foam roll

STRENGTH/SKILL

3 Rounds NOT for time of:
- 5 Turkish Getups Each Arm (building in weight)
- 3 Box Jumps for Max height
- 10 Back Extensions

Banded Speed Bench Press (10 x 2)

10 x 2 @ 60% of 1 RM of bench press on the minute (hook light bands to bar using dumbbells)

Overhead Squat (5 x 3)

Complete 5 sets of 3 reps to find your 3 rep max overhead squat.

Metcon (Distance)

Rowing Intervals:
Row 9 x (60:60)