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WEDNESDAY 180307

Warm-up:

Individual….

Row or Bike

Crossover Symmetry

12 Good Mornings

Group…

200m Jog

10 Waiter Bows

12 Leg Swings

10 Scorpions

8 Yoga Push ups

Pigeon Stretch

10 Squats

Review Movements and setup

 

Fitness:

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

 

Performance:

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

 

Mobility:

Roll Posterior

Mash Quads

LAX to Plantar Fascia

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