Training for Friday, October 5th


Warm Up
Group Circle
3 Rounds
10/8 Calorie Row
8 Lateral Jumps Over Rower
1 Wall Walk with push up @ bottom of the rep (start and finish)

Gymnastics Skill Work
Lateral Box Jump Overs
10 Reps Every 1:30 for 6 Rounds
*the focus today is on building confidence with lateral dynamic movement.  There is no RX height, can use boxes and plates as needed to find a height for each individual to work on improving.

Workout of the Day
For Time (4 Total Rounds)
1000m-750m-500m-250m Row
12-9-6-3 Handstand Push Ups
*Modification for HSPUs are Barbell Strict Presses @ 75% of 1 Rep Max

Cool Down
Shoulders: Trap + Delt Lacrosse Ball Massage
Jumping Muscles: Standing Quad + Hip Flexor Stretch, Static Calf Stretch, Plantar Fascia Massage