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FRIDAY 180119

Warm-up:

Individual…

Skip Rope 2 minutes

Crossover Symmetry

Pigeon Stretch

Group…

15 Leg Swings

10 Dislocates

10 Trunk Twists

10 Good Morings

10 OH Squats with PVC

10 Jumping Spiders

10 Squats

10 Yoga Push ups

Review Wall Balls

Warm up with 3 sets of 5 wall balls not for time….

 

Fitness:

Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

 

Performance:

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

 

Strength and Skill:

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3 sec descend
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2 sec descend
Rest while partner work

 

Mobility:

LAX to Glutes

Roll out Posterior

Pigeon Stretch

Mash Quads

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