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SATURDAY 180609

Warm-up:

Individual…

Row or Bike

12 Trunk Twists

12 Good Mornings

Group…

200m Jog

High Knees Down

Reverse lunges Back

10 Scorpions

10 Push Ups

Spiderman Crawls Down

Butt Kickers Back

10 Squats

Review movements- setup and warm movements up

 

Fitness:

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings
60 seconds of Dumbbell Box Step-Overs
60 seconds of Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 60 seconds

 

Performance:

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

 

Group Cash out:

Partner leap frog 200m

 

Mobility:

Roll Posterior

Mash Quads

LAX to traps and shoulders

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