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THURSDAY 180517

Warm-up:

Individual…

Row or Bike

Skip Rope 2 minutes

15 Waiter Bows

Group…

200m Jog

10 Dislocates

10 Good Mornings

Pigeon Stretch

Zombie Walks Down

High Knees Back

10 Scorpions

10 Yoga Push ups

Ostrich Walks Down

Butt Kicker back

10 Jumping Squats

Review movements then build to working loads….

 

Fitness:

Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges

Rest until relatively recovered, and then…

 

Performance:

Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

Rest until relatively recovered, and then…

 

Strength and Skill:

Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4 sec descend
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

Mobility:

LAX to Plantar

Roll Posterior

Banded Hamstrings

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