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FRIDAY 180406

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

13 Banded Good Mornings

Group…

200m Jog

10 Dislocates

10 Good Mornings

10 Leg Swings

10 Matrix Turns

Zombie Walks Down

Butt Kickers back

10 Scorpions

3 times Banded sprints

Bunny Hops Down

High Knees Back

Review the movements and setup….

 

Fitness:

Three rounds for time:
400M Run
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

Performance:

“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

Time cap of 15 minutes.

Strength and Skill:

Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4 sec descend
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

Mobility:

Roll Posterior

Banded Hamstrings

Mash Calves/Achilles

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