banner

WEDNESDAY 170907

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

20 High Box Step ups

Group…

200m Jog

Butt Kickers Down

Ostrich Walks Back

Side Lunges Down

Zombie Walks Back

10 Push ups

 

 

Fitness:

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters
15 Burpees
20 Box Step-Ups with Dumbbell Farmer’s Carry
Run 400 Meters

 

Performance:

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (5o/35 lbs)
Run 400 Meters

Track working time.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Banded Hamstrings

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin