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FRIDAY 170714

Warm-up:

Individual…

Bike or Row 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group….

15 Good Mornings

15 Dislocates

10 Trunk twists

10 Leg Swings

5 Inch Worm Spiderman Push ups

10 Scorpion shoulder stretch

15 Squats

 

Fitness:

Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
15 Goblet Squats

Track working time.

 

Performance:

Every four minutes, for a total of six sets, complete:

35/25 Calories of Assault Bike or Rowing
10 Overhead Squats (135/95 lbs)

Track working time.

 

Mobility:

Mash Quads

Banded Hamstrings

Couch Stretch

LAX to pec/shoulders

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