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FRIDAY 170616

Warm-up:

Individual…

Assault Bike

Crossover Symmetry

20 Good Mornings

Group…

2oom Run

15 Squats

15 Hollow Rocks

Butt Kickers Down

High Knees Back

 

Fitness and Performance:

Partners alternate whole rounds for time and complete four rounds each of:

Row 250 Meters
5 Kettlebell or Dumbbell Single-Arm Push Press (each arm)
10 Goblet Squats
Run 400 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.)

Time cap of 35 minutes.

 

Mobility:

LAX to Plantar Fascia

Roll Quads/IT Bands and Posterior

Couch Stretch

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