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SATURDAY 180113

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Box Top Pigeon stretch

Group…

200m Jog

20 Waiters Bows

10 Leg Swings

5 Burpees

Zombie Walks Down

High Knees back

Bunny hops down

Butt kickers back

Review movements and standards….

 

Fitness and Performance:

“One-Two Punch”

Teams of 2:
AMRAP 25:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Suggested setup…

Kettlebell: (53/35) scale weight accordingly
Box Jump Overs (24/20) Or Step overs
Wallballs (20/14) scale weight accordingly

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

 

Mobility:

Mash quads

LAX to Plantar Fascia

Mash Calves

Roll Posterior

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