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THURSDAY 180412

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

Run 200m

Samson Lunges Down

Inch Worms Back

10 Scorpions

Pigeon Stretch both sides

Butt Kickers Down

Zombie walks back

Review lunges and take a warm upset of 10 weighted lunges

 

Strength and Skill:

Three sets of:

Dumbbell Walking Lunge x 20 steps (controlled tempo)

Rest 60 seconds

 

Fitness and Performance

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Air Squats

 

Mobility:

Roll Posterior

Mash Quads

KB handle to Psoas

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