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WEDNESDAY 180516

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Pigeon Stretch

Group…

Samson Lunges Down

High Knees Back

5 Burpees

Butt Kickers Down

Zombie Walks Back

5 Burpees

5 Strict Pullups

10 Yoga Push ups

Review movements….

 

Fitness:

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

 

Performance:

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

 

Mobility:

Roll Posterior

Mash Quads

LAX to Plantar Fascia

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