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FRIDAY 171117

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

15 Dislocates

10 Good Mornings

15 Leg Swings

Calf Stretch on the rig

High Knees down

Butt Kickers back

10 Squats

 

Fitness:

In five minutes, complete the following:

Row 500 Meters
Run 400 Meters
Jumping Lunges x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of jumping lunges.)

 

Performance:

In five minutes, complete the following:

Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

 

Mobility:

Mash Calves

Mash Quads

Roll Posterior

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