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SATURDAY 180512

Warm-up:

Individual…

Row/Bike/Run

Crossover Symmetry

Double Under Practice

Group…

Run 200m

15 Waiter Bows

Samson Lunges Down

Bear Crawl Back

10 Squats

3 Wall Walks

Leap Frogs Down and Back with friend

10 Hollow Rocks

Review the movements and setup…

 

Fitness:

In teams of four, complete three rounds each of:

Row 500 Meters
20 Dumbbell Thrusters
10 Strict Pull-Ups

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

 

Performance:

In teams of four, complete three rounds each of:

Row 500 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash lats

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