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FRIDAY 170512

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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