FRIDAY 161223



Assault Bike 2 minutes

Crossover Symmetry

15 Squats


Partner Leap Frog Down and Back

Inch Worms Down

High Knees Back


On the Twelfth day of Christmas our coaches gave to us….Push Press….get ready to press it out!

15 minutes to build up to a heavy single rep.


Fitness and Performance:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Mash with barbell quads

Couch Stretch

Lax to Shoulders

Banded Lats

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