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TUESDAY 180612

Warm-up:

Individual….

Skip Rope for 2 minutes

Crossover Symmetry

10 Hollow Rocks

Group….

200m Jog

3 movements 3 round 20 sec rotation:

Squats

Push ups

Situps

Review Movements and take time warm up specific movements

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike or 200m run
40 Push-Ups
20 Wall Ball Shots

 

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike OR 200m run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

*You can start on either AMRAP to share equipment

Mobility:

LAX to Plantar Fascia

Roll Posterior

Mash Quads

Couch Stretch

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