Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
10 GHD Situps
Group…
15 Dislocates
10 Yoga Push ups
Bear Crawl Down
Twist Lunges back
Strength:
Four sets of:
Push Press x 4-6 reps
Rest 60 seconds
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Take 15 minutes to complete.
Fitness:
Three rounds for time of:
Run 400 Meters
30 V-Ups
Performance:
For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters
** 15 minute time cap.
Mobility:
LAX to Plantar Fascia and Glutes
Cobra Stretch
Roll Posterior
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