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FRIDAY 170818

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

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