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FRIDAY 180112

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Waiters Bows

Group…

200m Jog

15 Dislocates

Bear Crawl Down

Butt Kickers back

10 Squats

Zombie Walks Down

High Knees Back

5 Burpees

Review Movements to prepare for workout….

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
Run 400m (sub in 100 singles if raining)
40 Push-Ups
20 Wall Ball Shots

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
Run 400m (if raining sub 50 Double unders)
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

 

mobility:

Mash Quads

LAX to Shoulders and Plantar Fascia

Roll Posterior

 

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