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FRIDAY 170630

Warm-up:

Individual…

Skip Rope 2 minutes for practice

Crossover Symmetry

15 Banded Good Mornings

Group…

Butt Kickers Down

Side Lunges Back

Broad Jumps plus 2 Squats Down

High Knees Back

10 Jumping Spiders

 

Strength and Skill:

Four sets of:
Bulgarian Split Squat x 4-6 reps @ 4 sec descend

Rest 2 minutes

Go heavy on these!

Take 14 minutes to complete.

Fitness:

Three rounds for time of:
25/20 Cal Bike
30 Alternating Cossack Squats (with KB Goblet hold if possible)

Performance:

Three rounds for time of:
500 Meter Row or 30/20 Cal Bike
50 Double-Unders
15 Overhead Squats (95/65 lbs)

Time cap of 16 minutes.

 

Mobility:

Mash Quads/IT Bands

Banded Hamstrings

LAX to Pecs/Shoulders

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