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TUESDAY 180424

Warm-up:

Individual…

Roe or Bike

Crossover Symmetry

Box Top Pigeon Stretch

Group…

Twisting Lunges Down

Bear Crawl Back

Zombie Walks Down

Butt kickers back

Spiderman Crawl down

High Knees Back

10 Jumping Spiders

10 Squats

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

During Rest focus mobility to get prepped for workout and setup equipment.

Fitness and Performance:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Mobility:

Mash Quads

Roll Posterior

Pigeon Stretch

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