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