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FRIDAY 160812

Warm-up:

Individual…

Row 500m

Crossover Symmetry

12 High Box Step Ups

 

Group…

Samson Lunges Down

High Knees Back

Lunging Twists Down

Crab Walk Back

Broad Jumps Down

Spiderman Man Crawl Back

 

Fitness and Performance:

Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

 

WoD:
Tabata Row for Calories
Rest 60 seconds

Tabata Wall Ball Shots
Rest 60 seconds

Tabata Burpees
Rest 60 seconds

Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

 

Accessory Work…

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2 sec descend
Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

 

Mobility:

Barbell Mash Quads

LAX to glutes

Couch stretch

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