Warm-up:
Individual…
Foam Roll for 2 minutes
10 High Box Step ups
10 Ring Rows
Group…
200m Jog
Zombie Walks Down
Twisting Lunges Back
5 Burpees
15 Squats
10 Push ups
Strength and Skill:
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds
Take 12 minutes to complete.
Fitness and Performance:
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run
Time cap of 14 minutes.
Mobility:
LAX to Plantar Fascia and Traps
Calf Stretch on Rig post
Roll Posterior
Leave a Reply