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SATURDAY 180707

Warm-up:

Individual…

Row or Bike

Foam Roll

Pigeon Stretch

Group…

200m Jog

5 in Place inch Worms

10 Push Ups

45 Sec Spiderman Pose holds rolling in hips

10 Jumping Lunges on each side

Downward Dog and Upward Dog

1 minute bear crawl hand slap game

Review the movements and setup

 

Fitness and Performance:

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

 

Mobility:

LAX to Glutes and Plantar Fascia

Roll Posterior

Banded Hamstrings

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