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THURSDAY 180809

Warm-up:

Individual…

Foam Roll upper back/glutes/hamstrings

Couch Stretch

Group….

200m Jog

10 Dead Bugs at a moderate tempo

12 Waiter Bows

10 KB Swings

10 KB Single leg deadlift

10 KB Goblet Squats

Review movements and get setup

 

Fitness:

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

 

Performance:

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

 

Mobility:

Mash quads

Roll Posterior

LAX to Plantar Fascia

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