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WEDNESDAY 180627

Warm-up:

Individual…

Row or Run

Crossover Symmetry

10 Hollow Rocks or 10 GHD Situps

Group….

200m Jog

10 Scorpions

Samson Lunges Down

5 Burpees

Zombie Walks Back

10 Jumping spiders

Downward Dog

Upward Dog

10 Push ups

Pigeon Stretch

Review the movements and structure

 

Fitness:

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Calories of Rowing
Station 2 – 20 Walking Lunges with KB/DB Farmer’s Carry (heavy)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

 

Performance:

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Calories of Rowing
Station 2 – 20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

 

Mobility:

Roll Posterior

LAX to Plantar Fascia

Couch Stretch

Quad Stretch

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