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FRIDAY 161209

Warm-up:

Individual….

Row 500m

Crossover Symmetry

20 Banded Good Mornings

Group….

LAX to plantar

10 Leg Swings

Bear Crawl Down

Bunny Hops Back

 

On the Second day of Christmas our coaches gave to us….Double Under Skill Work…ladies go to the bathroom first!

12 Minutes of Double Under Work

Mini Flight Simulator

 

Fitness:

For time:
30 Front Squats
40/30 Cal Row or Bike
30 Burpees Over the Barbell
40/30 Cal Row or Bike
30 DB Shoulder to Overhead
40/30 Cal Row or Bike

 

Performance:

For time:

30 Overhead Squats (135/95 lbs)
40/30 Cal Row or Bike
30 Burpees Over the Barbell
40/30 Cal Row or Bike
30 Shoulder to Overhead (135/95 lbs)
40/30 Cal Row or Bike

Time Cap of 20:00.

 

Mobility:

Banded Hamstrings

Couch Stretch

Roll Posterior

Lax to Shoulders

 

 

 

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