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MONDAY 171113

Warm-up:

Individual…

Row or Bike 2 minutes

Pigeon Stretch

Roll Quads and Hamstrings

Group…

Bear Crawl Down

Zombie Walks Back

10 Scorpions

Upward Dog

10 Jumping Spiders

10 Squats

Review Front Squat and build to a working weight

 

Strength and Skill:

Four sets of:

Front Squat x 4-6 reps @ 3 sec descend
Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 90 seconds

Take 15 minutes to complete.

 

Fitness:

Five sets for max calories/reps of:

30 seconds of Rowing or Biking (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes


Performance:

Five sets for max calories/reps of:

30 seconds of Rowing or Biking (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

 

Mobility:

Banded Hamstrings

Mash Quads

Couch Stretch

 

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