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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